All-purpose flour vs Semolina: Which Is Better?

All-purpose flour and semolina belong to the grains food group, one of the staple food groups for people on a plant-based diet.
Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.
They also provide a small amount of protein and healthy fats.
However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.
This article will thoroughly compare all-purpose flour and semolina and help you learn more about their similarities and differences.
All-purpose flour
All-purpose wheat flour (Triticum aestivum) is a type of flour that is made from hard or soft wheat. It is called ‘all-purpose’ because it can be used in various baking applications, including bread, cakes, pastries, and more.
All-purpose wheat flour is a good source of carbohydrates, small amounts of protein, fiber, vitamins, and minerals. It is also gluten-rich, allowing it to rise and develop a structure in baking.
All-purpose wheat flour is widely used in baking and cooking and can replace other flours in most recipes. It is also a staple ingredient in many traditional dishes such as bread, pastries, and cakes.
All-purpose wheat flour is not gluten-free and unsuitable for people with gluten sensitivities or celiac disease. It can be enjoyed as a balanced diet combined with vegetables, lean protein sources, and healthy fats.
All-purpose flour is not an excellent source of any particular vitamin.
However, it contains a good amount of Vitamin B1 (Thiamine) and some Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).
Semolina
Semolina (Triticum durum) is a coarse, granular flour that is made from the hard durum wheat, a type of wheat that is high in gluten and protein.
It is a good source of carbohydrates, protein, and small amounts of minerals like iron and zinc. It is also rich in B vitamins such as niacin and thiamin.
Semolina is commonly used in the production of pasta and other traditional Italian dishes like couscous and gnocchi. It is also used in some breads, pastries, and other baked goods. It gives pasta a distinct texture and yellow color due to the presence of carotenoids in the wheat endosperm.
Semolina is gluten-rich, thus, it is not suitable for people with gluten sensitivities or celiac disease. Semolina can be enjoyed in moderate portions as part of a balanced diet, combined with vegetables, lean protein sources, and healthy fats.
Semolina is not an excellent source of any particular vitamin.
However, it also contains a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).
All-purpose flour vs Semolina Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing all-purpose flour vs semolina.
This comparison will start by comparing the caloric value of all-purpose flour and semolina and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
All-purpose flour | Semolina | |
---|---|---|
Energy | 364 kcal | 360 kcal |
Carbs | 76.3 g | 72.8 g |
Sugar | 0.27 g | 2.67 g |
Fiber | 2.7 g | 3.9 g |
Protein | 10.3 g | 12.7 g |
Fat | 0.98 g | 1.05 g |
Saturated Fat | 0.155 g | 0.15 g |
All-purpose flour vs Semolina Calories
Most calories in grains come from carbs.
Comparing semolina vs all-purpose flour for weight loss, semolina is slightly lower in calories, with 360 calories per 100 grams, compared to 364 calories per 100 grams of all-purpose flour.
However, both all-purpose flour and semolina can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
All-purpose flour vs Semolina Protein
Grains and most grain products, including all-purpose flour and semolina, are important sources of plant-based protein.
However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.
That said, you can combine grains with legumes to get a complete protein.
Semolina offers around 19% more protein than all-purpose flour.
Semolina has 12.7 grams of protein per 100 grams, while all-purpose flour has 10.3 grams of protein per 100 grams.
All-purpose flour vs Semolina Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in all-purpose flour and semolina.
The total amount of carbohydrates is around 5% higher in all-purpose flour than in semolina. It has 76.3 grams per 100 grams, compared to 72.8 grams in semolina.
There’s less sugar in all-purpose flour than in semolina, 89% precisely.
That said, 100 grams of all-purpose flour contains 0.3 grams of sugar, while the same amount of semolina contains 2.7 grams.
Lastly, let’s take a look at the dietary fiber in all-purpose flour and semolina.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 3.9 grams of fiber per 100 grams, semolina is a better source of fiber than all-purpose flour which offers 2.7 grams per 100 gram portion.
All-purpose flour vs Semolina Fats
Like most other grains, all-purpose flour and semolina are low in fat.
Fats in all-purpose flour and semolina are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in all-purpose flour and semolina:
- All-purpose flour: 1 grams per 100 grams
- Semolina: 1.1 per 100 grams
Speaking of saturated fats, all-purpose flour and semolina contain the same amount of saturated fats, 0.2 grams per 100 grams.
All-purpose flour vs Semolina Vitamins Content
This section will discuss the vitamin content of all-purpose flour and semolina.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
All-purpose flour has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
However, semolina has a higher amount of vitamin K.
All-purpose flour and semolina contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins all-purpose flour and semolina contain side by side, so you can easily compare them.
All-purpose flour | Semolina | |
---|---|---|
Vitamin A | 0 | 0 |
Vitamin C | 0 | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.12 mg | 0.28 mg |
Vitamin B2 (Riboflavin) | 0.04 mg | 0.08 mg |
Vitamin B3 (Niacin) | 1.25 mg | 3.31 mg |
Vitamin B5 (Pantothenic acid) | 0.438 mg | 0.58 mg |
Vitamin B6 (Pyroxidine) | 0.044 mg | 0.103 mg |
Vitamin B9 (Folate) | 26 µg | 72 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.06 mg | 0.11 mg |
Vitamin K | 0.3 µg | 0.1 µg |
All-purpose flour vs Semolina Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the all-purpose flour and semolina comparison focuses on their mineral content.
All-purpose flour is a better source of calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc than semolina.
On the other hand, semolina is a higher amount of manganese, and sodium.
All-purpose flour and semolina contain the same amount of fluoride.
Check out the table below to learn how all-purpose flour and semolina compare when it comes to mineral content.
All-purpose flour | Semolina | |
---|---|---|
Calcium | 15 mg | 17 mg |
Copper | 0.144 mg | 0.189 mg |
Fluoride | 0 | 0 |
Iron | 1.17 mg | 1.23 mg |
Magnesium | 22 mg | 47 mg |
Manganese | 0.682 mg | 0.619 mg |
Phosphorus | 108 mg | 136 mg |
Potassium | 107 mg | 186 mg |
Selenium | 33.9 µg | 63.2 µg |
Sodium | 2 mg | 1 mg |
Zinc | 0.7 mg | 1.05 mg |
The Final Word
This article highlighted the similarities and differences between all-purpose flour and semolina.
Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.
Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.
They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.
Grains are also a staple food and an important source of food security in many parts of the world.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
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Semolina Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
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Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
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Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (n.d.).
https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/
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Health Claim Notification for Saturated Fat, Cholesterol, and Trans Fat, and Reduced Risk of Heart Disease
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Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
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Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf
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Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
https://www.fda.gov/media/99069/download
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Nutrition Facts Labeling DRVs Food Components, U.S. Food and Drug Administration
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