Wheat flour vs Semolina
Nutrition comparison per 100 g serving
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Semolina wins in 16 out of 29 nutrient categories
Wheat flour: 8
vs
Semolina: 16
(5 ties)
Overview
| Nutrient | Wheat flour | Semolina | Winner |
|---|---|---|---|
| Calories | 363 cal | 360 cal | |
| Protein | 11.5 g | 12.7 g | |
| Carbs | 73.8 g | 72.8 g | |
| Fat | 1.5 g | 1.1 g | |
| Fiber | 2.4 g | 3.9 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Wheat flour | Semolina | Winner |
|---|---|---|---|
| Choline, total | 10.4 MG | 0 MG | |
| Folate, total | 31 UG | 72 UG | |
| Niacin | 1.2 MG | 3.3 MG | |
| Pantothenic acid | 0.4 MG | 0.6 MG | |
| Riboflavin | 0.1 MG | 0.1 MG | |
| Thiamin | 0.2 MG | 0.3 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.0 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 0 MG | |
| Vitamin K (phylloquinone) | 0.3 UG | 0 UG |
Minerals
| Mineral | Wheat flour | Semolina | Winner |
|---|---|---|---|
| Calcium, Ca | 20 MG | 17 MG | |
| Copper, Cu | 0.2 MG | 0.2 MG | |
| Iron, Fe | 1.3 MG | 1.2 MG | |
| Magnesium, Mg | 30 MG | 47 MG | |
| Manganese, Mn | 0.7 MG | 0.6 MG | |
| Phosphorus, P | 112 MG | 136 MG | |
| Potassium, K | 138 MG | 186 MG | |
| Selenium, Se | 27.5 UG | 0 UG | |
| Sodium, Na | 2 MG | 1 MG | |
| Zinc, Zn | 0.8 MG | 1.1 MG |