Lets compare vitamin content per 100 grams of Semolina vs Navel Oranges:
Semolina has 4.1 times more Vitamin B1, 1.6 times more Vitamin B2, 7.8 times more Vitamin B3, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Navel Oranges.
While Raw Navel Oranges contain more Vitamin A and more Vitamin C than Semolina.
Both Semolina as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Semolina vs Navel Oranges:
Semolina has 4.8 times more Copper, 9.5 times more Iron, 4.3 times more Magnesium, 21.3 times more Manganese, 5.9 times more Phosphorus and 13.1 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 2.5 times more Calcium and 6.8 times more Water than Semolina.
Both Semolina and Raw Navel Oranges have similar amounts of Potassium per 100 g.
Comparison of macro-nutrients per 100 grams:
Semolina has 7.3 times more Energy, 7 times more Fat, 4.1 times more Omega 3, 17.1 times more Omega 6, 5.8 times more Carbohydrate, 1.8 times more Fiber and 13.9 times more Protein than Raw Navel Oranges.
Both Semolina as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.