Semolina vs. Brown rice — In-Depth Nutrition Comparison
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Summary of differences between Semolina and Brown rice
- Brown rice has less Selenium, Vitamin B6, Copper, Vitamin B3, Phosphorus, Calcium, and Vitamin B5 than Semolina.
- Semolina covers your daily need of Selenium 26% more than Brown rice.
- Semolina has 24 times more Calcium than Brown rice. While Semolina has 71mg of Calcium, Brown rice has only 3mg.
These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Rice, brown, long-grain, cooked.
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
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Calcium
+2266.7%
Contains
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Iron
+32.1%
Contains
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Phosphorus
+48.5%
Contains
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Potassium
+102.3%
Contains
less
Sodium
-50%
Contains
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Zinc
+43.7%
Contains
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Copper
+167.9%
Contains
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Selenium
+243.1%
Contains
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Magnesium
+44.4%
Equal in Manganese - 0.974
Contains
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Calcium
+2266.7%
Contains
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Iron
+32.1%
Contains
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Phosphorus
+48.5%
Contains
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Potassium
+102.3%
Contains
less
Sodium
-50%
Contains
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Zinc
+43.7%
Contains
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Copper
+167.9%
Contains
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Selenium
+243.1%
Contains
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Magnesium
+44.4%
Equal in Manganese - 0.974
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
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Vitamin B1
+25.8%
Contains
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Vitamin B3
+97.1%
Contains
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Vitamin B5
+76.8%
Contains
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Vitamin B6
+267.5%
Contains
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Vitamin E
+466.7%
Contains
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Vitamin B2
+38%
Contains
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Folate
+12.5%
Contains
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Vitamin K
+100%
Contains
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Vitamin B1
+25.8%
Contains
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Vitamin B3
+97.1%
Contains
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Vitamin B5
+76.8%
Contains
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Vitamin B6
+267.5%
Contains
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Vitamin E
+466.7%
Contains
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Vitamin B2
+38%
Contains
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Folate
+12.5%
Contains
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Vitamin K
+100%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+174.1%
Contains
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Carbs
+216.2%
Contains
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Other
+61.4%
Contains
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Water
+612.7%
Equal in Fats - 0.97
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Contains
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Protein
+174.1%
Contains
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Carbs
+216.2%
Contains
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Other
+61.4%
Contains
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Water
+612.7%
Equal in Fats - 0.97
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-11.6%
Contains
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Monounsaturated Fat
+43%
Contains
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Polyunsaturated fat
+13.7%
Saturated Fat:
0.294 g
Monounsaturated Fat:
0.258 g
Polyunsaturated fat:
0.322 g
Saturated Fat:
0.26 g
Monounsaturated Fat:
0.369 g
Polyunsaturated fat:
0.366 g
Contains
less
Saturated Fat
-11.6%
Contains
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Monounsaturated Fat
+43%
Contains
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Polyunsaturated fat
+13.7%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+175.5%
Contains
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Glucose
+∞%
Contains
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Fructose
+∞%
Contains
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Sucrose
+14.3%
Starch:
68.29 g
Sucrose:
0.21 g
Glucose:
0.11 g
Fructose:
0.02 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+175.5%
Contains
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Glucose
+∞%
Contains
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Fructose
+∞%
Contains
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Sucrose
+14.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 79.09g | 23.98g |
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| Protein | 7.51g | 2.74g |
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| Fats | 1.03g | 0.97g |
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| Carbs | 80.89g | 25.58g |
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| Calories | 374kcal | 123kcal |
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| Starch | 68.29g | 24.79g |
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| Fructose | 0.02g | 0g |
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| Sugar | 0.33g | 0.24g |
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| Fiber | 1.8g | 1.6g |
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| Calcium | 71mg | 3mg |
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| Iron | 0.74mg | 0.56mg |
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| Magnesium | 27mg | 39mg |
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| Phosphorus | 153mg | 103mg |
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| Potassium | 174mg | 86mg |
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| Sodium | 2mg | 4mg |
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| Zinc | 1.02mg | 0.71mg |
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| Copper | 0.284mg | 0.106mg |
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| Manganese | 1.035mg | 0.974mg |
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| Selenium | 19.9µg | 5.8µg |
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| Vitamin E | 0.03mg | 0.17mg |
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| Vitamin B1 | 0.224mg | 0.178mg |
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| Vitamin B2 | 0.05mg | 0.069mg |
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| Vitamin B3 | 5.048mg | 2.561mg |
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| Vitamin B5 | 0.672mg | 0.38mg |
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| Vitamin B6 | 0.452mg | 0.123mg |
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| Folate | 8µg | 9µg |
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| Vitamin K | 0.1µg | 0.2µg |
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| Tryptophan | 0.103mg | 0.033mg |
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| Threonine | 0.271mg | 0.095mg |
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| Isoleucine | 0.339mg | 0.109mg |
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| Leucine | 0.656mg | 0.214mg |
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| Lysine | 0.215mg | 0.099mg |
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| Methionine | 0.183mg | 0.058mg |
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| Phenylalanine | 0.398mg | 0.133mg |
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| Valine | 0.47mg | 0.151mg |
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| Histidine | 0.185mg | 0.066mg |
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| Saturated Fat | 0.294g | 0.26g |
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| Monounsaturated Fat | 0.258g | 0.369g |
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| Polyunsaturated fat | 0.322g | 0.366g |
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| Omega-6 - Linoleic acid | 0.355g |
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| Omega-3 - ALA | 0.011g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
26%
14%
Minerals Daily Need Coverage Score
52%
32%
Comparison summary
Which food contains less Sodium?
Semolina contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 12)
Which food is cheaper?
Semolina is cheaper (difference - $0.6)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 0.09g)
Which food is lower in Saturated Fat?
Brown rice is lower in Saturated Fat (difference - 0.034g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.