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Grains
Rolled Oats vs Semolina
Per 100g, Rolled Oats has 12g carbs and Semolina has 72.8g. Semolina is the better-quality carb for steadier energy with 2.2g more fiber.
Semolina is the better-quality carb
Side by side
per 100g| Metric | Rolled Oats | Semolina |
|---|---|---|
Calories — | 70.9 | 360 |
Total carbs — | 12g | 72.8g |
Net carbs — | 10.3g | 68.9g |
Fiber Higher wins | 1.7g | 3.9g |
Sugar Lower wins | 0.5g | 0g |
Protein Higher wins | 2.5g | 12.7g |
Glycemic index Lower wins | 55 | — |
Glycemic load Lower wins | 5.7 | — |
Highlighted cell wins each row for carb quality. Values normalised per 100g from USDA reference data.
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