Comparing Nutrients in 100 grams Semolina VS 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	12.4% 360kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.48% 0.16g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	1.38% 0.022g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	NA	0.37% 0.27g	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	10.3% 3.9g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	18.4% 10.3g	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	23.3% 0.28mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.7% 3.3mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	3.4% 0.044mg	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	18% 72μg	6.5% 26μg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Semolina	Wheat Flour	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	16% 0.14mg	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	15.4% 1.23mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	11% 47mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	29.7% 0.68mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	95% 42.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.4% 136mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	5.47% 186mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	NA	61.6% 34μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Semolina vs Wheat Flour:

• Semolina has 2.3 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 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 100 g.

Comparing minerals per 100 grams for Semolina vs Wheat Flour:

• Semolina has 1.3 times more Copper, 2.1 times more Magnesium, 1.3 times more Phosphorus, 1.7 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 Calcium, Iron and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Semolina has 1.7 times more Omega 3, 1.4 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, Fat, Omega 6 and Carbohydrate per 100 g.
• Both Semolina as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.