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, carbs, phosphorus, and protein.
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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Arborio rice

Semolina

Contains more FolateFolate

+637.5%

Contains more Vitamin EVitamin E	+∞%
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%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~0µg

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%
Zinc	0.4mg	1.02mg	6%
Vitamin B5	0.397mg	0.672mg	6%
Magnesium	8mg	27mg	5%
Vitamin B1	0.164mg	0.224mg	5%
Potassium	26mg	174mg	4%
Vitamin B2	0.016mg	0.05mg	3%
Polyunsaturated fat	0.05g	0.322g	2%
Fats	0.19g	1.03g	1%
Saturated fat	0.051g	0.294g	1%
Monounsaturated fat	0.058g	0.258g	1%
Protein per 100 calories	1.8g	2g	N/A
Calories per 10 g protein	551kcal	498kcal	N/A
Weight per 100 calories	77g	27g	N/A
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%