Pilaf vs. Semolina — In-Depth Nutrition Comparison
Compare
How are pilaf and semolina different?
- Pilaf is richer in folate, vitamin B1, selenium, iron, and vitamin B3, while semolina is higher in copper and manganese.
- Pilaf covers your daily need for sodium, 57% more than semolina.
- Pilaf contains 27 times more folate than semolina. Pilaf contains 212µg of folate, while semolina contains 8µg.
- Semolina is lower in sodium.
Rice and vermicelli mix, rice pilaf flavor, unprepared and Rice, white, long-grain, parboiled, unenriched, dry types were used in this article.
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 MagnesiumMagnesium | +18.5% |
| Contains more CalciumCalcium | +16.9% |
| Contains more IronIron | +229.7% |
| Contains more SeleniumSelenium | +62.8% |
| Contains more CopperCopper | +71.1% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +17.3% |
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 Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +169.2% |
| Contains more Vitamin B2Vitamin B2 | +74% |
| Contains more Vitamin B3Vitamin B3 | +21.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +400% |
| Contains more FolateFolate | +2550% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B6Vitamin B6 | +13% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 1303mg | 2mg | 57% |
| Folate | 212µg | 8µg | 51% |
| Vitamin B1 | 0.603mg | 0.224mg | 32% |
| Selenium | 32.4µg | 19.9µg | 23% |
| Iron | 2.44mg | 0.74mg | 21% |
| Copper | 0.166mg | 0.284mg | 13% |
| Vitamin B3 | 6.127mg | 5.048mg | 7% |
| Manganese | 0.882mg | 1.035mg | 7% |
| Protein | 10.42g | 7.51g | 6% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Vitamin B6 | 0.4mg | 0.452mg | 4% |
| Vitamin B2 | 0.087mg | 0.05mg | 3% |
| Choline | 17.5mg | 3% | |
| Carbs | 76.31g | 80.89g | 2% |
| Fiber | 1.2g | 1.8g | 2% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Vitamin B5 | 0.715mg | 0.672mg | 1% |
| Calories | 359kcal | 374kcal | 1% |
| Starch | 71.23g | 68.29g | 1% |
| Calcium | 83mg | 71mg | 1% |
| Magnesium | 32mg | 27mg | 1% |
| Fats | 1.37g | 1.03g | 1% |
| Net carbs | 75.11g | 79.09g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Potassium | 188mg | 174mg | 0% |
| Sugar | 1.53g | 0.33g | N/A |
| Zinc | 1.01mg | 1.02mg | 0% |
| Phosphorus | 154mg | 153mg | 0% |
| Vitamin A | 4µg | 0% | |
| Vitamin E | 0.04mg | 0.03mg | 0% |
| Vitamin K | 0.5µg | 0.1µg | 0% |
| Saturated fat | 0.307g | 0.294g | 0% |
| Monounsaturated fat | 0.373g | 0.258g | 0% |
| Polyunsaturated fat | 0.377g | 0.322g | 0% |
| Tryptophan | 0.086mg | 0.103mg | 0% |
| Threonine | 0.221mg | 0.271mg | 0% |
| Isoleucine | 0.279mg | 0.339mg | 0% |
| Leucine | 0.523mg | 0.656mg | 0% |
| Lysine | 0.189mg | 0.215mg | 0% |
| Methionine | 0.145mg | 0.183mg | 0% |
| Phenylalanine | 0.32mg | 0.398mg | 0% |
| Valine | 0.374mg | 0.47mg | 0% |
| Histidine | 0.15mg | 0.185mg | 0% |
| Fructose | 0g | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +38.7% |
| Contains more FatsFats | +33% |
| Contains more OtherOther | +443.7% |
| Contains more WaterWater | +22.6% |
~equal in
Carbs
~80.89g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +44.6% |
| Contains more Poly. FatPolyunsaturated fat | +17.1% |
~equal in
Saturated fat
~0.294g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +42.9% |
| Contains more MaltoseMaltose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Starch
~68.29g
~equal in
Glucose
~0.11g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
