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All-purpose flour
All-purpose flour1
VS
Semolina, enriched Leader
Semolina, enriched7

Semolina, enriched leads 7–1 · 8 categories decided · 1 tie

Each value is per 100 g edible portion.

The verdict

Semolina, enriched comes out ahead, winning 7 of 8 nutrient match-ups.

Pick All-purpose flour for more iron.

Pick Semolina, enriched for more protein, more fiber, less saturated fat, less sodium, more potassium, more calcium and more magnesium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    364 kcal
    360 kcal
  • Proteinmore is better
    10.33 g
    12.68 gWIN
  • Carbohydrate
    76.31 g
    72.83 g
  • Fibermore is better
    2.7 g
    3.9 gWIN
  • Total sugarsless is better
    0.27 g
    —
  • Total fat
    0.98 g
    1.05 g
  • Saturated fatless is better
    0.16 g
    0.15 gWIN
  • Sodiumless is better
    2 mg
    1 mgWIN
  • Potassiummore is better
    107 mg
    186 mgWIN
  • Calciummore is better
    15 mg
    17 mgWIN
  • Ironmore is better
    WIN4.64 mg
    4.36 mg
  • Magnesiummore is better
    22 mg
    47 mgWIN
  • Vitamin Cmore is better
    0 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

All-purpose flour vs Semolina, enriched · Foodatron