Semolina vs Lupins: Which Is Healthier?

This article explains the key similarities and differences between semolina and lupins, foods from the grains and legumes food groups. Read on to learn more about the semolina vs lupins comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on February 11, 2023.

Although semolina and lupins belong to different food groups, while semolina belong is a grain, and lupins belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares semolina and lupins, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how semolina and lupins compare specifically.


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 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).


Lupins (Lupinus) are a type of legume native to the Mediterranean region and the Americas.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their nutty, slightly sweet flavor.

Actually, lupins are the legume highest in protein and healthy, unsaturated fats.

Lupins are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as lupin flour bread, pancakes, and pasta. Lupins are also often consumed as a cold appetizer, similar to olives.

In addition to being a nutritious food, lupins have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Lupins are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin K.

Semolina vs Lupins Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing semolina vs lupins.

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

Energy360 kcal371 kcal
Carbs72.8 g40.4 g
Sugar2.67 g2.03 g
Fiber3.9 g18.9 g
Protein12.7 g36.2 g
Fat1.05 g9.74 g
Saturated Fat0.15 g1.16 g

Semolina vs Lupins Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

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

However, both semolina and lupins can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Semolina vs Lupins Protein

Legumes and most legume products, including semolina and lupins, are important sources of plant-based protein.

Lupins offer around 65% more protein than semolina.

Lupins have 36.2 grams of protein per 100 grams, while semolina has 12.7 grams of protein per 100 grams.

Semolina vs Lupins 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 semolina and lupins.

The total amount of carbohydrates is around 45% higher in semolina than in lupins. It have 72.8 grams per 100 grams, compared to 40.4 grams in lupins.

There’s less sugar in lupins than in semolina, 14% precisely.

One handful of lupins (28 grams) contains 0.6 grams of sugar, while the same amount of semolina contains 0.7 grams.

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

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

With 5.3 grams of fiber per portion, lupins are a better source of fiber than semolina which offer 1.1 grams per portion.

Semolina vs Lupins Fats

Like most other grains and legumes, with the exception of lupins and peanuts, semolina and lupins are low in fat.

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

Total fat in semolina and lupins:

  • Semolina: 1.1 grams per 100 grams
  • Lupins: 9.7 per 100 grams

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

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

Semolina vs Lupins Vitamins Content

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

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

Semolina has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, lupins have a higher amount of vitamin B3 (Niacin).

Semolina and lupins contain the same amount of vitamin A, vitamin D, and vitamin B12 (Cobalamin).

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

Vitamin A00
Vitamin C04.8 mg
Vitamin D00
Vitamin B1 (Thiamine)0.28 mg0.64 mg
Vitamin B2 (Riboflavin)0.08 mg0.22 mg
Vitamin B3 (Niacin)3.31 mg2.19 mg
Vitamin B5 (Pantothenic acid)0.58 mg0.75 mg
Vitamin B6 (Pyroxidine)0.103 mg0.357 mg
Vitamin B9 (Folate)72 µg355 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.11 mg0.49 mg
Vitamin K0.1 µg5 µg

Semolina vs Lupins 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 semolina and lupins comparison focuses on their mineral content.

Semolina is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than lupins.

On the other hand, lupins are a higher amount of selenium.

Semolina and lupins contain the same amount of fluoride.

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

Calcium17 mg176 mg
Copper0.189 mg1.02 mg
Iron1.23 mg4.36 mg
Magnesium47 mg198 mg
Manganese0.619 mg2.38 mg
Phosphorus136 mg440 mg
Potassium186 mg1010 mg
Selenium63.2 µg8.2 µg
Sodium1 mg15 mg
Zinc1.05 mg4.75 mg

The Final Word

Semolina and lupins are highly nutritious and a great addition to a plant-based diet.

Both semolina and lupins are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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