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Arborio rice vs. Semolina — In-Depth Nutrition Comparison

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How are Arborio rice and Semolina different?

  • Arborio rice is higher in Folate, and Iron, however, Semolina is richer in Vitamin B6, Manganese, Copper, Selenium, Vitamin B3, Phosphorus, Calcium, and Zinc.
  • Daily need coverage for Vitamin B6 from Semolina is 30% higher.
  • Arborio rice contains 7 times more Folate than Semolina. While Arborio rice contains 59µg of Folate, Semolina contains only 8µg.

Rice, white, short-grain, enriched, cooked and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

Infographic

Arborio rice vs Semolina infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +97.3%
Contains less Sodium -100%
Contains more Calcium +7000%
Contains more Magnesium +237.5%
Contains more Phosphorus +363.6%
Contains more Potassium +569.2%
Contains more Zinc +155%
Contains more Copper +294.4%
Contains more Manganese +189.9%
Contains more Selenium +165.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +97.3%
Contains less Sodium -100%
Contains more Calcium +7000%
Contains more Magnesium +237.5%
Contains more Phosphorus +363.6%
Contains more Potassium +569.2%
Contains more Zinc +155%
Contains more Copper +294.4%
Contains more Manganese +189.9%
Contains more Selenium +165.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Folate +637.5%
Contains more Vitamin B1 +36.6%
Contains more Vitamin B2 +212.5%
Contains more Vitamin B3 +238.1%
Contains more Vitamin B5 +69.3%
Contains more Vitamin B6 +666.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Folate +637.5%
Contains more Vitamin B1 +36.6%
Contains more Vitamin B2 +212.5%
Contains more Vitamin B3 +238.1%
Contains more Vitamin B5 +69.3%
Contains more Vitamin B6 +666.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +595%
Contains more Protein +218.2%
Contains more Fats +442.1%
Contains more Carbs +181.6%
Contains more Other +273.7%
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more Water +595%
Contains more Protein +218.2%
Contains more Fats +442.1%
Contains more Carbs +181.6%
Contains more Other +273.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -82.7%
Contains more Monounsaturated Fat +344.8%
Contains more Polyunsaturated fat +544%
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -82.7%
Contains more Monounsaturated Fat +344.8%
Contains more Polyunsaturated fat +544%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arborio rice Semolina
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Arborio rice Semolina Opinion
Net carbs 28.73g 79.09g Semolina
Protein 2.36g 7.51g Semolina
Fats 0.19g 1.03g Semolina
Carbs 28.73g 80.89g Semolina
Calories 130kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Arborio rice
Fiber 1.8g Semolina
Calcium 1mg 71mg Semolina
Iron 1.46mg 0.74mg Arborio rice
Magnesium 8mg 27mg Semolina
Phosphorus 33mg 153mg Semolina
Potassium 26mg 174mg Semolina
Sodium 0mg 2mg Arborio rice
Zinc 0.4mg 1.02mg Semolina
Copper 0.072mg 0.284mg Semolina
Manganese 0.357mg 1.035mg Semolina
Selenium 7.5µg 19.9µg Semolina
Vitamin E 0.03mg Semolina
Vitamin B1 0.164mg 0.224mg Semolina
Vitamin B2 0.016mg 0.05mg Semolina
Vitamin B3 1.493mg 5.048mg Semolina
Vitamin B5 0.397mg 0.672mg Semolina
Vitamin B6 0.059mg 0.452mg Semolina
Folate 59µg 8µg Arborio rice
Vitamin K 0.1µg Semolina
Tryptophan 0.027mg 0.103mg Semolina
Threonine 0.084mg 0.271mg Semolina
Isoleucine 0.102mg 0.339mg Semolina
Leucine 0.195mg 0.656mg Semolina
Lysine 0.085mg 0.215mg Semolina
Methionine 0.056mg 0.183mg Semolina
Phenylalanine 0.126mg 0.398mg Semolina
Valine 0.144mg 0.47mg Semolina
Histidine 0.056mg 0.185mg Semolina
Saturated Fat 0.051g 0.294g Arborio rice
Monounsaturated Fat 0.058g 0.258g Semolina
Polyunsaturated fat 0.05g 0.322g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Arborio rice
26%
Semolina
Minerals Daily Need Coverage Score
20%
Arborio rice
52%
Semolina

Comparison summary

Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.243g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.