Oats vs Semolina: How To Choose?

Oats 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 oats and semolina and help you learn more about their similarities and differences.

Oats

Oats (Avena sativa) is a type of cereal grain grown for their edible seeds, also known as groats.

They are a good source of dietary fibers, particularly beta-glucan, which has been linked to various health benefits such as reducing cholesterol levels and improving digestion. They also provide a good source of vitamins, minerals, and antioxidants such as vitamin E, zinc, iron, and manganese.

Oats are a staple ingredient in many breakfast foods such as oatmeal, granola, and muesli. They can also be used as an ingredient in baking, added to smoothies, and used as breading for meat and fish dishes. Oat flour, made from ground oats, can also be a gluten-free alternative in baking.

Oats are also considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet.

Oats is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

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).

Oats 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 oats vs semolina.

This comparison will start by comparing the caloric value of oats and semolina and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Oats vs Semolina Calories

Most calories in grains come from carbs.

Comparing semolina vs oats for weight loss, semolina is slightly lower in calories, with 360 calories per 100 grams, compared to 389 calories per 100 grams of oats.

However, both oats 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.

Oats vs Semolina Protein

Grains and most grain products, including oats 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.

Oats offers around 25% more protein than semolina.

Oats has 16.9 grams of protein per 100 grams, while semolina has 12.7 grams of protein per 100 grams.

Oats 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 oats and semolina.

The total amount of carbohydrates is around 9% higher in semolina than in oats. It has 72.8 grams per 100 grams, compared to 66.3 grams in oats.

There’s less sugar in oats than in semolina, 100% precisely.

That said, 100 grams of oats contains 0 grams of sugar, while the same amount of semolina contains 2.7 grams.

Lastly, let’s take a look at the dietary fiber in oats and semolina.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 10.6 grams of fiber per 100 grams, oats is a better source of fiber than semolina which oats offers 3.9 grams per 100 gram portion.

Oats vs Semolina Fats

Like most other grains, oats and semolina are low in fat.

Fats in oats and semolina are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in oats and semolina:

• Oats: 6.9 grams per 100 grams
• Semolina: 1.1 per 100 grams

Speaking of saturated fats, semolina is 83% lower in saturated fats.

Semolina and oats contain 0.2 grams and 1.2 grams of saturated fat per 100 grams, respectively.

Oats vs Semolina Vitamins Content

This section will discuss the vitamin content of oats and semolina.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Oats has a higher amount of vitamin B3 (Niacin), vitamin B9 (Folate), and vitamin E.

However, semolina has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin K.

Oats 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 oats and semolina contain side by side, so you can easily compare them.

Oats 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 oats and semolina comparison focuses on their mineral content.

Oats is a better source of selenium than semolina.

On the other hand, semolina is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc.

Oats and semolina contain the same amount of fluoride.

Check out the table below to learn how oats and semolina compare when it comes to mineral content.

The Final Word

This article highlighted the similarities and differences between oats 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.