Comparing Nutrients in 300 calories Semolina VS Wheat Flour

Weight per 300 calories

• Semolina: 83.3g
• Wheat Flour: 82.4g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Semolina or Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Semolina	14%	3%	83%
Wheat Flour	12%	2%	86%

Macro Nutrients

	Semolina	Wheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.7g	48.4% 63g	130g per day for Men 19-50 years
Sugars	NA	0.31% 0.22g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.55% 3.25g	5.86% 2.23g	38g per day for Men 19-50 years
Protein	19% 10.6g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Semolina	Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.4% 0.23mg	8.24% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.13% 0.067mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.76mg	6.44% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	2.8% 0.036mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	5.36% 21.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.33% 0.049mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Semolina	Wheat Flour	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.24% 12.4mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	13% 1.03mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	9.33% 39mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	24.4% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	78% 35μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 113mg	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	4.56% 155mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	NA	50.8% 28μg	55μg per day for Men 19-50 years
Sodium	0.056% 0.83mg	0.11% 1.65mg	1500mg per day for Men 19-50 years
Zinc	7.95% 0.88mg	5.24% 0.58mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.27% 9.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Semolina vs Wheat Flour:

• Semolina has 2.4 times more Vitamin B1, 2 times more Vitamin B2, 2.7 times more Vitamin B3, 1.3 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.8 times more Vitamin B9 than Unenriched All-purpose White Wheat Flour.
• Both Semolina as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Semolina vs Wheat Flour:

• Semolina has 1.3 times more Copper, 2.2 times more Magnesium, 1.3 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Zinc than Unenriched All-purpose White Wheat Flour.
• Both Semolina and Unenriched All-purpose White Wheat Flour have similar amounts of Iron and Manganese per 300 kcal.
• Both Semolina as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Semolina has 1.5 times more Fiber and 1.2 times more Protein than Unenriched All-purpose White Wheat Flour.
• Both Semolina and Unenriched All-purpose White Wheat Flour have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Semolina as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.