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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
| Contains more WaterWater | +595% |
| Contains more ProteinProtein | +218.2% |
| Contains more FatsFats | +442.1% |
| Contains more CarbsCarbs | +181.6% |
| Contains more OtherOther | +273.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains less Sat. FatSaturated fat | -82.7% |
| Contains more Mono. FatMonounsaturated fat | +344.8% |
| Contains more Poly. FatPolyunsaturated fat | +544% |
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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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
12%
24%
Minerals Daily Need Coverage Score
20%
52%
Comparison summary
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Arborio rice is lower in Saturated fat (difference - 0.243g)
Which food is cheaper?
Arborio rice is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)