Semolina vs Pink or Red Lentils: Which Is Healthier?
Although semolina and pink or red lentils belong to different food groups, while semolina belong is a grain, and pink or red lentils 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 pink or red lentils, 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 pink or red lentils 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).
Pink or Red Lentils
Pink or red lentils (Lens culinaris) are a type of legume native to Southwest Asia.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly nutty flavor.
Pink and red lentils 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 lentil soup, curry, and all types of salads.
In addition to being a nutritious food, pink and red lentils 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.
Pink or Red Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B9 (Folate), and Vitamin K.
They also contain a good amount of Vitamin B6 (Pyroxidine), and Vitamin E and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).
Semolina vs Pink or Red Lentils 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 pink or red lentils.
This comparison will start by comparing the caloric value of semolina and pink or red lentils and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Semolina||Pink or Red Lentils|
|Energy||360 kcal||358 kcal|
|Carbs||72.8 g||63.1 g|
|Sugar||2.67 g||7.5 g|
|Fiber||3.9 g||10.8 g|
|Protein||12.7 g||23.9 g|
|Fat||1.05 g||2.17 g|
|Saturated Fat||0.15 g||0.379 g|
Semolina vs Pink or Red Lentils 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 pink or red lentils vs semolina for weight loss, pink or red lentils are slightly lower in calories, with 358 calories per 100 grams, compared to 360 calories per 100 grams of semolina.
However, both semolina and pink or red lentils 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 Pink or Red Lentils Protein
Legumes and most legume products, including semolina and pink or red lentils, are important sources of plant-based protein.
Pink or Red Lentils offer around 47% more protein than semolina.
Pink or Red Lentils have 23.9 grams of protein per 100 grams, while semolina has 12.7 grams of protein per 100 grams.
Semolina vs Pink or Red Lentils 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 pink or red lentils.
The total amount of carbohydrates is around 13% higher in semolina than in pink or red lentils. It have 72.8 grams per 100 grams, compared to 63.1 grams in pink or red lentils.
There’s less sugar in semolina than in pink or red lentils, 67% precisely.
One handful of semolina (28 grams) contains 0.7 grams of sugar, while the same amount of pink or red lentils contains 2.1 grams.
Lastly, let’s take a look at the dietary fiber in semolina and pink or red lentils.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 3 grams of fiber per portion, pink or red lentils are a better source of fiber than semolina which offer 1.1 grams per portion.
Semolina vs Pink or Red Lentils Fats
Like most other grains and legumes, with the exception of lupins and peanuts, semolina and pink or red lentils are low in fat.
Fats in semolina and pink or red lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in semolina and pink or red lentils:
- Semolina: 1.1 grams per 100 grams
- Pink or Red Lentils: 2.2 per 100 grams
Speaking of saturated fats, semolina is 50% lower in saturated fats.
Semolina and pink or red lentils contain 0.2 grams and 0.4 grams of saturated fat per 100 grams, respectively.
Semolina vs Pink or Red Lentils Vitamins Content
This section will discuss the vitamin content of semolina and pink or red lentils.
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 A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, pink or red lentils have a higher amount of vitamin B3 (Niacin), and vitamin B5 (Pantothenic acid).
Semolina and pink or red lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins semolina and pink or red lentils contain side by side, so you can easily compare them.
|Semolina||Pink or Red Lentils|
|Vitamin A||0||58 IU|
|Vitamin C||0||1.7 mg|
|Vitamin B1 (Thiamine)||0.28 mg||0.51 mg|
|Vitamin B2 (Riboflavin)||0.08 mg||0.106 mg|
|Vitamin B3 (Niacin)||3.31 mg||1.5 mg|
|Vitamin B5 (Pantothenic acid)||0.58 mg||0.348 mg|
|Vitamin B6 (Pyroxidine)||0.103 mg||0.403 mg|
|Vitamin B9 (Folate)||72 µg||204 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.11 mg||1.95 mg|
|Vitamin K||0.1 µg||70 µg|
Semolina vs Pink or Red Lentils 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 pink or red lentils comparison focuses on their mineral content.
Semolina is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than pink or red lentils.
On the other hand, pink or red lentils are a higher amount of selenium.
Check out the table below to learn how semolina and pink or red lentils compare when it comes to mineral content.
|Semolina||Pink or Red Lentils|
|Calcium||17 mg||48 mg|
|Copper||0.189 mg||1.3 mg|
|Iron||1.23 mg||7.39 mg|
|Magnesium||47 mg||59 mg|
|Manganese||0.619 mg||1.72 mg|
|Phosphorus||136 mg||294 mg|
|Potassium||186 mg||668 mg|
|Sodium||1 mg||7 mg|
|Zinc||1.05 mg||3.6 mg|
The Final Word
Semolina and pink or red lentils are highly nutritious and a great addition to a plant-based diet.
Both semolina and pink or red lentils 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.
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.
- Sunflower Seeds vs Broad (Fava) Beans: Which Is Healthier?
- Sunflower Seeds vs White Beans: Difference & Similarities
- Sunflower Seeds vs Pinto Beans: How Are They Different?
- Sunflower Seeds vs Kidney Beans: What’s The Difference?
- Sunflower Seeds vs Chickpea Flour: Which Is Better?
- Sunflower Seeds vs Pink or Red Lentils: Which Is Better?