Brown rice vs. Semolina — In-Depth Nutrition Comparison
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Summary of differences between brown rice and semolina
- Brown rice has less selenium, vitamin B6, copper, vitamin B3, phosphorus, calcium, and vitamin B5 than semolina.
- Semolina covers your daily need for selenium, 26% more than brown rice.
- The glycemic index of brown rice is higher.
These are the specific foods used in this comparison Rice, brown, long-grain, cooked and Rice, white, long-grain, parboiled, unenriched, dry.
Infographic
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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 MagnesiumMagnesium | +44.4% |
| Contains more CalciumCalcium | +2266.7% |
| Contains more PotassiumPotassium | +102.3% |
| Contains more IronIron | +32.1% |
| Contains more CopperCopper | +167.9% |
| Contains more ZincZinc | +43.7% |
| Contains more PhosphorusPhosphorus | +48.5% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +243.1% |
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 EVitamin E | +466.7% |
| Contains more Vitamin B2Vitamin B2 | +38% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +12.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +25.8% |
| Contains more Vitamin B3Vitamin B3 | +97.1% |
| Contains more Vitamin B5Vitamin B5 | +76.8% |
| Contains more Vitamin B6Vitamin B6 | +267.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
| Contains more WaterWater | +612.7% |
| Contains more ProteinProtein | +174.1% |
| Contains more CarbsCarbs | +216.2% |
| Contains more OtherOther | +61.4% |
~equal in
Fats
~1.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 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 | -11.6% |
| Contains more Mono. FatMonounsaturated fat | +43% |
| Contains more Poly. FatPolyunsaturated fat | +13.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
| Contains more SucroseSucrose | +14.3% |
| Contains more StarchStarch | +175.5% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 5.8µg | 19.9µg | 26% |
| Vitamin B6 | 0.123mg | 0.452mg | 25% |
| Copper | 0.106mg | 0.284mg | 20% |
| Carbs | 25.58g | 80.89g | 18% |
| Starch | 24.79g | 68.29g | 18% |
| Vitamin B3 | 2.561mg | 5.048mg | 16% |
| Calories | 123kcal | 374kcal | 13% |
| Protein | 2.74g | 7.51g | 10% |
| Calcium | 3mg | 71mg | 7% |
| Phosphorus | 103mg | 153mg | 7% |
| Vitamin B5 | 0.38mg | 0.672mg | 6% |
| Vitamin B1 | 0.178mg | 0.224mg | 4% |
| Potassium | 86mg | 174mg | 3% |
| Manganese | 0.974mg | 1.035mg | 3% |
| Zinc | 0.71mg | 1.02mg | 3% |
| Magnesium | 39mg | 27mg | 3% |
| Iron | 0.56mg | 0.74mg | 2% |
| Choline | 9.2mg | 2% | |
| Vitamin B2 | 0.069mg | 0.05mg | 1% |
| Fiber | 1.6g | 1.8g | 1% |
| Vitamin E | 0.17mg | 0.03mg | 1% |
| Fats | 0.97g | 1.03g | 0% |
| Net carbs | 23.98g | 79.09g | N/A |
| Sugar | 0.24g | 0.33g | N/A |
| Sodium | 4mg | 2mg | 0% |
| Vitamin K | 0.2µg | 0.1µg | 0% |
| Folate | 9µg | 8µg | 0% |
| Saturated fat | 0.26g | 0.294g | 0% |
| Monounsaturated fat | 0.369g | 0.258g | 0% |
| Polyunsaturated fat | 0.366g | 0.322g | 0% |
| Tryptophan | 0.033mg | 0.103mg | 0% |
| Threonine | 0.095mg | 0.271mg | 0% |
| Isoleucine | 0.109mg | 0.339mg | 0% |
| Leucine | 0.214mg | 0.656mg | 0% |
| Lysine | 0.099mg | 0.215mg | 0% |
| Methionine | 0.058mg | 0.183mg | 0% |
| Phenylalanine | 0.133mg | 0.398mg | 0% |
| Valine | 0.151mg | 0.47mg | 0% |
| Histidine | 0.066mg | 0.185mg | 0% |
| Fructose | 0g | 0.02g | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
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
13%
24%
Minerals Daily Need Coverage Score
32%
52%
Comparison summary
Which food contains less Sodium?
Semolina contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 12)
Which food is cheaper?
Semolina is cheaper (difference - $0.6)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 0.09g)
Which food is lower in Saturated fat?
Brown rice is lower in Saturated fat (difference - 0.034g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.