Pasta vs Semolina: How Do They Compare?

Pasta 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 pasta and semolina and help you learn more about their similarities and differences.

Pasta

Pasta is a traditional Italian food made from wheat flour and water. The most common types of pasta include spaghetti, macaroni, linguine, and fettuccine. Still, there are many other varieties available.

Pasta is a good source of carbohydrates, which provide energy for the body. It also contains small amounts of protein, fiber, and vitamins and minerals like iron and B vitamins, depending on the type of pasta and the flour used.

It is also low in fat and calories, making it a great option for weight management and a balanced diet. It can be enjoyed as a part of a healthy diet when paired with vegetables and lean protein sources such as legumes and in moderate portions.

Pasta can be enjoyed in a variety of ways; it can be cooked in different sauces, with herbs and spices, and can also be used in salads and soups. There are also different types of pasta available for those who are gluten intolerant or prefer a lower-carb option, such as rice pasta, quinoa pasta, and lentil pasta.

Pasta is not an excellent source of any particular vitamin.

However, it contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), 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).

Pasta 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 pasta vs semolina.

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

Pasta vs Semolina Calories

Most calories in grains come from carbs.

Comparing semolina vs pasta for weight loss, semolina is slightly lower in calories, with 360 calories per 100 grams, compared to 371 calories per 100 grams of pasta.

However, both pasta 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.

Pasta vs Semolina Protein

Grains and most grain products, including pasta 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.

Pasta offers around 2% more protein than semolina.

Pasta has 13 grams of protein per 100 grams, while semolina has 12.7 grams of protein per 100 grams.

Pasta 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 pasta and semolina.

The total amount of carbohydrates is around 3% higher in pasta than in semolina. It has 74.7 grams per 100 grams, compared to 72.8 grams in semolina.

That said, 100 grams of pasta and semolina contains 2.7 grams of sugar, the same amount.

Lastly, let’s take a look at the dietary fiber in pasta 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 pasta which offers 3.2 grams per 100 gram portion.

Pasta vs Semolina Fats

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

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

Total fat in pasta and semolina:

• Pasta: 1.5 grams per 100 grams
• Semolina: 1.1 per 100 grams

Speaking of saturated fats, semolina is 33% lower in saturated fats.

Semolina and pasta contain 0.2 grams and 0.3 grams of saturated fat per 100 grams, respectively.

Pasta vs Semolina Vitamins Content

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

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

Pasta has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B9 (Folate).

However, semolina has a higher amount of vitamin B6 (Pyroxidine).

Pasta and semolina contain the same amount of vitamin A, vitamin C, vitamin D, vitamin B12 (Cobalamin), vitamin E, and vitamin K.

The following table shows the exact amount of vitamins pasta and semolina contain side by side, so you can easily compare them.

Pasta 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 pasta and semolina comparison focuses on their mineral content.

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

Pasta and semolina contain the same amount of fluoride, and selenium.

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

The Final Word

This article highlighted the similarities and differences between pasta 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.