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All-purpose flour
All-purpose flour1
VS
Semolina, enriched Leader
Semolina, enriched6

Semolina, enriched leads 6–1 · 7 categories decided · 2 ties

Both foods compared at 100 kcal.

The verdict

Semolina, enriched comes out ahead, winning 6 of 7 nutrient match-ups.

Pick All-purpose flour for more iron.

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

Evenly matched on saturated fat and vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    2.84 g
    3.52 gWIN
  • Carbohydrate
    20.96 g
    20.23 g
  • Fibermore is better
    0.74 g
    1.08 gWIN
  • Total sugarsless is better
    0.07 g
    —
  • Total fat
    0.27 g
    0.29 g
  • Saturated fatless is better
    0.04 g
    0.04 g
  • Sodiumless is better
    0.55 mg
    0.28 mgWIN
  • Potassiummore is better
    29.4 mg
    51.67 mgWIN
  • Calciummore is better
    4.12 mg
    4.72 mgWIN
  • Ironmore is better
    WIN1.27 mg
    1.21 mg
  • Magnesiummore is better
    6.04 mg
    13.06 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