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Semolina vs. Wild rice — In-Depth Nutrition Comparison

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A recap on differences between Semolina and Wild rice

  • Semolina is higher than Wild rice in Selenium, Manganese, Vitamin B6, Vitamin B3, Copper, Vitamin B1, Vitamin B5, Phosphorus, and Calcium.
  • Semolina covers your daily Selenium needs 35% more than Wild rice.
  • Semolina contains 24 times more Calcium than Wild rice. While Semolina contains 71mg of Calcium, Wild rice contains only 3mg.

Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Wild rice, cooked.

Infographic

Semolina vs Wild rice infographic
Infographic link

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 Calcium +2266.7%
Contains more Iron +23.3%
Contains more Phosphorus +86.6%
Contains more Potassium +72.3%
Contains less Sodium -33.3%
Contains more Copper +134.7%
Contains more Manganese +267%
Contains more Selenium +2387.5%
Contains more Magnesium +18.5%
Contains more Zinc +31.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +2266.7%
Contains more Iron +23.3%
Contains more Phosphorus +86.6%
Contains more Potassium +72.3%
Contains less Sodium -33.3%
Contains more Copper +134.7%
Contains more Manganese +267%
Contains more Selenium +2387.5%
Contains more Magnesium +18.5%
Contains more Zinc +31.4%

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 Vitamin B1 +330.8%
Contains more Vitamin B3 +292.2%
Contains more Vitamin B5 +336.4%
Contains more Vitamin B6 +234.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +700%
Contains more Vitamin B2 +74%
Contains more Folate +225%
Contains more Vitamin K +400%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin B1 +330.8%
Contains more Vitamin B3 +292.2%
Contains more Vitamin B5 +336.4%
Contains more Vitamin B6 +234.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +700%
Contains more Vitamin B2 +74%
Contains more Folate +225%
Contains more Vitamin K +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +88.2%
Contains more Fats +202.9%
Contains more Carbs +279.1%
Contains more Other +77.5%
Contains more Water +649.8%
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +88.2%
Contains more Fats +202.9%
Contains more Carbs +279.1%
Contains more Other +77.5%
Contains more Water +649.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +416%
Contains more Polyunsaturated fat +51.2%
Contains less Saturated Fat -83.3%
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +416%
Contains more Polyunsaturated fat +51.2%
Contains less Saturated Fat -83.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +57.1%
Contains more Glucose +81.8%
Contains more Fructose +900%
100%
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
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +57.1%
Contains more Glucose +81.8%
Contains more Fructose +900%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Wild rice Opinion
Net carbs 79.09g 19.54g Semolina
Protein 7.51g 3.99g Semolina
Fats 1.03g 0.34g Semolina
Carbs 80.89g 21.34g Semolina
Calories 374kcal 101kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g 0.2g Wild rice
Sugar 0.33g 0.73g Semolina
Fiber 1.8g 1.8g
Calcium 71mg 3mg Semolina
Iron 0.74mg 0.6mg Semolina
Magnesium 27mg 32mg Wild rice
Phosphorus 153mg 82mg Semolina
Potassium 174mg 101mg Semolina
Sodium 2mg 3mg Semolina
Zinc 1.02mg 1.34mg Wild rice
Copper 0.284mg 0.121mg Semolina
Manganese 1.035mg 0.282mg Semolina
Selenium 19.9µg 0.8µg Semolina
Vitamin A 0IU 3IU Wild rice
Vitamin E 0.03mg 0.24mg Wild rice
Vitamin B1 0.224mg 0.052mg Semolina
Vitamin B2 0.05mg 0.087mg Wild rice
Vitamin B3 5.048mg 1.287mg Semolina
Vitamin B5 0.672mg 0.154mg Semolina
Vitamin B6 0.452mg 0.135mg Semolina
Folate 8µg 26µg Wild rice
Vitamin K 0.1µg 0.5µg Wild rice
Tryptophan 0.103mg 0.049mg Semolina
Threonine 0.271mg 0.127mg Semolina
Isoleucine 0.339mg 0.167mg Semolina
Leucine 0.656mg 0.276mg Semolina
Lysine 0.215mg 0.17mg Semolina
Methionine 0.183mg 0.119mg Semolina
Phenylalanine 0.398mg 0.195mg Semolina
Valine 0.47mg 0.232mg Semolina
Histidine 0.185mg 0.104mg Semolina
Saturated Fat 0.294g 0.049g Wild rice
Monounsaturated Fat 0.258g 0.05g Semolina
Polyunsaturated fat 0.322g 0.213g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Wild rice
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
26%
Semolina
10%
Wild rice
Minerals Daily Need Coverage Score
52%
Semolina
21%
Wild rice

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.245g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.4)
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food contains less Cholesterol?
?
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.

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.