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Grains
Quinoa vs Semolina
Per 100g, Quinoa has 21.1g carbs and Semolina has 72.8g. Semolina is the better-quality carb for steadier energy with 1.1g more fiber and 0.9g less sugar.
Semolina is the better-quality carb
Side by side
per 100g| Metric | Quinoa | Semolina |
|---|---|---|
Calories — | 120 | 360 |
Total carbs — | 21.1g | 72.8g |
Net carbs — | 18.3g | 68.9g |
Fiber Higher wins | 2.8g | 3.9g |
Sugar Lower wins | 0.9g | 0g |
Protein Higher wins | 4.3g | 12.7g |
Glycemic index Lower wins | 53 | — |
Glycemic load Lower wins | 9.7 | — |
Highlighted cell wins each row for carb quality. Values normalised per 100g from USDA reference data.
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