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Rice vs Semolina - In-Depth Nutrition Comparison

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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 - 16)
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food contains less Sugars?
Rice
Rice contains less Sugars (difference - 0.28g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.217g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rice Semolina
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rice Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
10
Rice
18
Semolina
Mineral Summary Score
9
Rice
22
Semolina

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
2
:
Contains more Iron +62.2%
Contains less Sodium -50%
Contains more Calcium +610%
Contains more Potassium +397.1%
Contains more Magnesium +125%
Contains more Copper +311.6%
Contains more Zinc +108.2%
Contains more Phosphorus +255.8%
Contains more Iron +62.2%
Contains less Sodium -50%
Contains more Calcium +610%
Contains more Potassium +397.1%
Contains more Magnesium +125%
Contains more Copper +311.6%
Contains more Zinc +108.2%
Contains more Phosphorus +255.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
2
:
Contains more Vitamin E +33.3%
Contains more Folic acid (B9) +∞%
Contains more Vitamin B1 +37.4%
Contains more Vitamin B2 +284.6%
Contains more Vitamin B3 +242%
Contains more Vitamin B5 +72.3%
Contains more Vitamin B6 +386%
Contains more Vitamin K +∞%
Contains more Vitamin E +33.3%
Contains more Folic acid (B9) +∞%
Contains more Vitamin B1 +37.4%
Contains more Vitamin B2 +284.6%
Contains more Vitamin B3 +242%
Contains more Vitamin B5 +72.3%
Contains more Vitamin B6 +386%
Contains more Vitamin K +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
16%
Rice
45%
Semolina
Carbohydrates
28%
Rice
81%
Semolina
Fats
1%
Rice
5%
Semolina

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rice Semolina Opinion
Calories 130 374 Semolina
Protein 2.69 7.51 Semolina
Fats 0.28 1.03 Semolina
Vitamin C 0 0
Carbs 28.17 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 0.74 Rice
Calcium 10 71 Semolina
Potassium 35 174 Semolina
Magnesium 12 27 Semolina
Sugars 0.05 0.33 Semolina
Fiber 0.4 1.8 Semolina
Copper 0.069 0.284 Semolina
Zinc 0.49 1.02 Semolina
Starch 68.29 Semolina
Phosphorus 43 153 Semolina
Sodium 1 2 Rice
Vitamin A 0 0
Vitamin E 0.04 0.03 Rice
Vitamin D 0 0
Vitamin B1 0.163 0.224 Semolina
Vitamin B2 0.013 0.05 Semolina
Vitamin B3 1.476 5.048 Semolina
Vitamin B5 0.39 0.672 Semolina
Vitamin B6 0.093 0.452 Semolina
Vitamin B12 0 0
Vitamin K 0 0.1 Semolina
Folic acid (B9) 55 0 Rice
Trans Fat
Saturated Fat 0.077 0.294 Rice
Monounsaturated Fat 0.088 0.258 Semolina
Polyunsaturated fat 0.076 0.322 Semolina
Tryptophan 0.031 0.103 Semolina
Threonine 0.096 0.271 Semolina
Isoleucine 0.116 0.339 Semolina
Leucine 0.222 0.656 Semolina
Lysine 0.097 0.215 Semolina
Methionine 0.063 0.183 Semolina
Phenylalanine 0.144 0.398 Semolina
Valine 0.164 0.47 Semolina
Histidine 0.063 0.185 Semolina
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.