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 for semolina is 30% higher.
Arborio rice contains 7 times more folate than semolina. While arborio rice contains 59µg of folate, semolina contains only 8µg.
Semolina has a lower glycemic index (54) than arborio rice (69).

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

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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.

Arborio rice

Semolina

Contains more IronIron	+97.3%
Contains less SodiumSodium	-100%

Contains more MagnesiumMagnesium	+237.5%
Contains more CalciumCalcium	+7000%
Contains more PotassiumPotassium	+569.2%
Contains more CopperCopper	+294.4%
Contains more ZincZinc	+155%
Contains more PhosphorusPhosphorus	+363.6%
Contains more ManganeseManganese	+189.9%
Contains more SeleniumSelenium	+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.

Arborio rice

Semolina

Contains more FolateFolate

+637.5%

Contains more Vitamin B1Vitamin B1	+36.6%
Contains more Vitamin B2Vitamin B2	+212.5%
Contains more Vitamin B3Vitamin B3	+238.1%
Contains more Vitamin B5Vitamin B5	+69.3%
Contains more Vitamin B6Vitamin B6	+666.1%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B6	0.059mg	0.452mg	30%
Manganese	0.357mg	1.035mg	29%
Starch		68.29g	28%
Copper	0.072mg	0.284mg	24%
Selenium	7.5µg	19.9µg	23%
Vitamin B3	1.493mg	5.048mg	22%
Carbs	28.73g	80.89g	17%
Phosphorus	33mg	153mg	17%
Folate	59µg	8µg	13%
Calories	130kcal	374kcal	12%
Protein	2.36g	7.51g	10%
Iron	1.46mg	0.74mg	9%
Calcium	1mg	71mg	7%
Fiber		1.8g	7%
Vitamin B5	0.397mg	0.672mg	6%
Zinc	0.4mg	1.02mg	6%
Vitamin B1	0.164mg	0.224mg	5%
Magnesium	8mg	27mg	5%
Potassium	26mg	174mg	4%
Vitamin B2	0.016mg	0.05mg	3%
Polyunsaturated fat	0.05g	0.322g	2%
Monounsaturated fat	0.058g	0.258g	1%
Fats	0.19g	1.03g	1%
Saturated fat	0.051g	0.294g	1%
Net carbs	28.73g	79.09g	N/A
Sugar		0.33g	N/A
Sodium	0mg	2mg	0%
Vitamin E		0.03mg	0%
Vitamin K		0.1µg	0%
Tryptophan	0.027mg	0.103mg	0%
Threonine	0.084mg	0.271mg	0%
Isoleucine	0.102mg	0.339mg	0%
Leucine	0.195mg	0.656mg	0%
Lysine	0.085mg	0.215mg	0%
Methionine	0.056mg	0.183mg	0%
Phenylalanine	0.126mg	0.398mg	0%
Valine	0.144mg	0.47mg	0%
Histidine	0.056mg	0.185mg	0%
Fructose		0.02g	0%