Semolina vs Wheat germ: Which Is Better?
Semolina and wheat germ 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 semolina and wheat germ and help you learn more about their similarities and differences.
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).
Wheat germ (Triticum aestivum) is a by-product of wheat milling and is derived from the inner part of the wheat kernel.
It is a good source of essential nutrients, including vitamins, minerals, antioxidants, and healthy fats. It is particularly high in vitamin E, folate, and minerals like zinc, magnesium, and phosphorus.
Wheat germ is also a good source of plant-based protein, making it a valuable food for vegetarians and vegans.
It is often used as an ingredient in breakfast cereals, granolas, and baked goods or as a topping for yogurt, oatmeal, and salads. It can also be added to smoothies and other drinks for an extra boost of nutrition.
Wheat germ is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
It also contains Vitamin E, and Vitamin K in a small amount.
Semolina vs Wheat germ 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 wheat germ.
This comparison will start by comparing the caloric value of semolina and wheat germ and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||360 kcal||360 kcal|
|Carbs||72.8 g||51.8 g|
|Sugar||2.67 g||0.98 g|
|Fiber||3.9 g||13.2 g|
|Protein||12.7 g||23.2 g|
|Fat||1.05 g||9.72 g|
|Saturated Fat||0.15 g||1.66 g|
Semolina vs Wheat germ Calories
Most calories in grains come from carbs.
Comparing wheat germ vs semolina for weight loss, semolina and wheat germ contain the same amount of calories, 360 per 100 grams.
However, both semolina and wheat germ 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 Wheat germ Protein
Grains and most grain products, including semolina and wheat germ, 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.
Wheat germ offers around 45% more protein than semolina.
Wheat germ has 23.2 grams of protein per 100 grams, while semolina has 12.7 grams of protein per 100 grams.
Semolina vs Wheat germ 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 wheat germ.
The total amount of carbohydrates is around 29% higher in semolina than in wheat germ. It has 72.8 grams per 100 grams, compared to 51.8 grams in wheat germ.
There’s less sugar in wheat germ than in semolina, 63% precisely.
That said, 100 grams of wheat germ contains 1 grams of sugar, while the same amount of semolina contains 2.7 grams.
Lastly, let’s take a look at the dietary fiber in semolina and wheat germ.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 13.2 grams of fiber per 100 grams, wheat germ is a better source of fiber than semolina which offers 3.9 grams per 100 gram portion.
Semolina vs Wheat germ Fats
Like most other grains, semolina and wheat germ are low in fat.
Fats in semolina and wheat germ are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in semolina and wheat germ:
- Semolina: 1.1 grams per 100 grams
- Wheat germ: 9.7 per 100 grams
Speaking of saturated fats, semolina is 88% lower in saturated fats.
Semolina and wheat germ contain 0.2 grams and 1.7 grams of saturated fat per 100 grams, respectively.
Semolina vs Wheat germ Vitamins Content
This section will discuss the vitamin content of semolina and wheat germ.
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 B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
Semolina and wheat germ contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins semolina and wheat germ contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)||0.28 mg||1.88 mg|
|Vitamin B2 (Riboflavin)||0.08 mg||0.499 mg|
|Vitamin B3 (Niacin)||3.31 mg||6.81 mg|
|Vitamin B5 (Pantothenic acid)||0.58 mg||2.26 mg|
|Vitamin B6 (Pyroxidine)||0.103 mg||1.3 mg|
|Vitamin B9 (Folate)||72 µg||281 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.11 mg||0.85 mg|
|Vitamin K||0.1 µg||5.9 µg|
Semolina vs Wheat germ 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 wheat germ comparison focuses on their mineral content.
Semolina is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than wheat germ.
Semolina and wheat germ contain the same amount of fluoride.
Check out the table below to learn how semolina and wheat germ compare when it comes to mineral content.
|Calcium||17 mg||39 mg|
|Copper||0.189 mg||0.796 mg|
|Iron||1.23 mg||6.26 mg|
|Magnesium||47 mg||239 mg|
|Manganese||0.619 mg||13.3 mg|
|Phosphorus||136 mg||842 mg|
|Potassium||186 mg||892 mg|
|Selenium||63.2 µg||79.2 µg|
|Sodium||1 mg||12 mg|
|Zinc||1.05 mg||12.3 mg|
The Final Word
This article highlighted the similarities and differences between semolina and wheat germ.
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.
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- It's regularly updated.
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