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Semolina Vs Oats - Which Makes Your Breakfast Healthier?

Semolina Vs Oats

A question asked too often is, is sooji healthy? Oatmeal, as well as Semolina, are both whole wheat flour items filled with nutrition. Calories, carbohydrates, soluble fiber, iron, protein, and potassium, are all abundant in whole wheat flour and oats. 

Comparing these two is almost like making a comparison between an apple, and well, another apple. However, there are certain very distinct points of difference between these two food products.

Table of Contents 

  • What is Semolina (Suji)?
  • Is Semolina good for health? 
  • Is there a difference between Semolina, Rava and Suji?
  • What is Oats?
  • Benefits of Oats
  • Difference Between Semolina and Oats
  • Semolina Based Recipes

What is Semolina (Suji)?

Semolina is a flour manufactured from tough durum wheat that is strong in gluten. But during the process of making Semolina from tough durum wheat, the gluten level decreases, to such a level that it seems to be gluten-free, making it extremely healthy for the consumer. It has a grainy texture, is yellow or golden yellow, and contains a lot of gluten protein.

It's the refined hard wheat middlings that go into pasta, as well as the grainy middlings that go into morning cereals, puddings, and polenta.

The hue of this wheat is pale yellow. Semolina is frequently used as a core for dry items like couscous, which is created by combining two parts semolina with one part durum wheat (finely ground).

Semolina flour can be enhanced, which means that food makers can reintroduce micronutrients that were destroyed during the durum wheat grain's manufacturing. Vitamin and mineral levels are higher in enriched semolina than that in unenriched semolina.

Semolina is abundant in protein and fiber, which both slow digestion and make you feel fuller between meals.

It's also heavy in B vitamins including thiamine and folate, which play a variety of roles in the body, such as assisting in the conversion of food into energy.

Semolina is also a strong source of iron and magnesium. These minerals aid in the synthesis of red blood cells, cardiovascular health, and blood sugar regulation.

Is Semolina good for health? 

Yes! Following are some of the benefits foods with Semolina provide you with: 

  • Semolina is an excellent gluten-free option for diabetics with reduced gluten intolerance.
  • Aids Weight Loss.
  • Maintains a Balanced Diet.
  • Enhances Immune Response.
  • Lowers Cholesterol Levels.
  • Promotes Digestive Health.
  • Fights Aging.

You May Also Like, Recipes You Make With Semolina (Sooji)

  • Sooji Mango Cake
  • Instant Sooji Uttapam
  • Sooji Cheese Toast

Is there a difference between Semolina, Rava and Suji?

There isn't really a big difference between Semolina, Rava, and Suji. These are just different varieties and the products created from them are pretty similar, the only major difference is their usage and texture. 

Semolina is significantly coarser. It is a good product for baking. When sprinkled on the baking surface, it helps avoid any stickiness. It is also useful when 2 teaspoons of it are added to the cake mix to give a crust to the top. 

Rava is coarser and goes best with South Indian delicacies such as, Upma, Rava Dosa, Rava Vada and other South Indian breakfast items. 

Sooji is a slightly more processed version of the lot, and is best suited for Indian desserts such as Halwas, owing to its extremely fine texture. 

What is Oats?

The oats, often termed as the regular oats, are a cereal crop farmed for its seed, which bears the very same name. While oatmeal and rolled oats are beneficial for healthy consumption, one of the most prevalent purposes for oats is as cattle feed.

Oats are a hardy crop that grows in temperate climates like the United States and Canada and can endure bad soil.

Their origins also extend back further than expected. Paleo dieters shun grains like oats since, according to them, our prehistoric forefathers didn't consume them. New evidence, on the other hand, suggests differently. Humans seem to have been oat eaters for a very long time.

Oats come in eight different varieties: Groats of whole oats, Irish Oats / Steel Cut, Oats from Scotland, Oats, Rolled or Old-Fashioned, Oatmeal in a Hurry, Oatmeal (instant), Oat Bran is a type of oat, Flour made from oats.

There are 51 grams of carbohydrates, 13 grams of protein, 5 grams of fat, and 8 grams of fiber in this, but it only has 303 calories. As a result, oats are one of the most nutritionally loaded foods available. Key Point: Oats are heavy in carbs and fiber, but also in protein and fat, making them a healthier choice than most of the other grains.

Benefits of Oats

  • Oats can help to lower cholesterol and blood sugar levels.
  • Oats Could Help Your Heart and Colon.
  • Oatmeal Provides a Balanced Breakfast.
  • Oats are a good source of vitamins and minerals.
  • Oats Don't Contain Gluten.
  • Oats May Assist You In Losing Weight.

Difference Between Semolina and Oats

  • Oat flour has very little sugar than whole wheat flour or Semolina; whole wheat flour comprises 1 gram of sugar per 100 grams, while oat has none.
  • Dietary fiber is abundant in both Semolina and oats. However, Semolina provides 24% higher dietary fiber than oat flour, with 13.1g dietary fiber per 100 grams compared to 10.6g dietary fiber in oat flour.
  • Even though Semolina, as well as oats, are heavy in carbs, while Semolina has 12% more than oat - whole wheat flour has 74.5 grams of total carbohydrates per 100 grams, while oat has 66.3 grams.
  • Oats and Semolina are both heavy in calories. However, as contrasted to Semolina, oats have a 17 percent higher caloric value (332 calories per 100 grams vs. 389 calories for oats).
  • In terms of macronutrient ratios, oats are higher in protein, lower in carbs, and higher in fat per calorie than Semolina. Oats have a macronutrient proportion of 17:67:16 for protein, carbs, and fat from calories, while Semolina has a ratio of 11:84:5 for protein, carbohydrates, and fat from calories.

Semolina Recipes

Used in various kinds of cereals and desserts, Semolina is a very versatile ingredient that is key in the making of many exceptional recipes. Some of them are,

Rava Idli

Rava Idli

Quick and easy to make, rava idli is a famous South Indian dish and the breakfast choice of many families.

Rava Idli Recipe

Rava Ladoo

Rava Ladoo

Delightful in taste, Rava ladoo is not only a famous sweet in India, but in many European countries as well.

Rava Ladoo Recipe

Rava Kheer

Rava Kheer

Prepared in half the time as compared to rice based kheers, Rava kheer is a nutritious and delicious dessert package.

Rava Kheer Recipe

Rava Dhokla

Rava Dhokla

Dhokla made of Rava is tender and the bread feels great with a crisp outside but a really soft, mushy inside.

Rava Dhokla Recipe

Rava Cake

Rava Cake

An excellent healthy alternative for people whose kids are fussy eaters, sweetness and health in a combo package!

Rava Cake Recipe


Semolina's high in protein, fiber, and B vitamins, and it could help you lose weight, improve your heart health, and improve your digestion.

Although most consumers can accept semolina, a small fraction of the population may be unable to do so due to gluten or wheat concentration.

Oats on the other hand are gluten-free and are heavy in carbs and fiber, but also in protein and fat, making them a healthier choice than most of the other grains.

Thus, depending on the consumer, both Semolina and oats are great choices.