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Semolina Vs. White Flour: Which Is More Nutritious?

Flour is a godsend for baking various items and is a handy ingredient. There are several kinds of flour in the market, and two of them, semolina and white flour, have their set of advantages and drawbacks.

Flour is made by grinding or milling grains. White flour is prepared by milling grains with the help of stones or steel wheels and then bleached, while semolina flour is made with steel rollers and is composed of coarse durum wheat kernels that are converted into flour.

When it comes to taste, semolina has a relatively sweet and nuttier flavor and is used explicitly for making pasta and works well for foods such as dumplings and hot cereal. Meanwhile, white flour is rather versatile and often found in everyday items such as bread.

For the nutritional content, a cup of all-purpose white flour has 455 calories, 1.2 grams of fat, 95.4 grams of carbs, and 12.9 grams of protein, while semolina has 601 calories, 1.8 grams of fat, 122 grams of carbs, and 21 grams of protein. Semolina also has a high level of gluten, much more than other types of wheat.

In terms of health perks, white flour is suitable for its copper, zinc, iron, and phosphorus levels, while semolina is high in minerals, protein, and B-vitamins. Semolina is also beneficial for your digestive system and barely has any saturated fat (via Livestrong), making it healthier than white flour.