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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 of Selenium 26% more than Brown rice.

These are the specific foods used in this comparison Rice, brown, long-grain, cooked and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Brown rice vs Semolina 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +44.4%
Contains more Calcium +2266.7%
Contains more Iron +32.1%
Contains more Phosphorus +48.5%
Contains more Potassium +102.3%
Contains less Sodium -50%
Contains more Zinc +43.7%
Contains more Copper +167.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Magnesium +44.4%
Contains more Calcium +2266.7%
Contains more Iron +32.1%
Contains more Phosphorus +48.5%
Contains more Potassium +102.3%
Contains less Sodium -50%
Contains more Zinc +43.7%
Contains more Copper +167.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +466.7%
Contains more Vitamin B2 +38%
Contains more Folate +12.5%
Contains more Vitamin K +100%
Contains more Vitamin B1 +25.8%
Contains more Vitamin B3 +97.1%
Contains more Vitamin B5 +76.8%
Contains more Vitamin B6 +267.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin E +466.7%
Contains more Vitamin B2 +38%
Contains more Folate +12.5%
Contains more Vitamin K +100%
Contains more Vitamin B1 +25.8%
Contains more Vitamin B3 +97.1%
Contains more Vitamin B5 +76.8%
Contains more Vitamin B6 +267.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brown rice Semolina
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Semolina Opinion
Net carbs 23.98g 79.09g Semolina
Protein 2.74g 7.51g Semolina
Fats 0.97g 1.03g Semolina
Carbs 25.58g 80.89g Semolina
Calories 123kcal 374kcal Semolina
Starch 24.79g 68.29g Semolina
Fructose 0g 0.02g Semolina
Sugar 0.24g 0.33g Brown rice
Fiber 1.6g 1.8g Semolina
Calcium 3mg 71mg Semolina
Iron 0.56mg 0.74mg Semolina
Magnesium 39mg 27mg Brown rice
Phosphorus 103mg 153mg Semolina
Potassium 86mg 174mg Semolina
Sodium 4mg 2mg Semolina
Zinc 0.71mg 1.02mg Semolina
Copper 0.106mg 0.284mg Semolina
Vitamin A 0IU 0IU
Vitamin E 0.17mg 0.03mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.178mg 0.224mg Semolina
Vitamin B2 0.069mg 0.05mg Brown rice
Vitamin B3 2.561mg 5.048mg Semolina
Vitamin B5 0.38mg 0.672mg Semolina
Vitamin B6 0.123mg 0.452mg Semolina
Folate 9µg 8µg Brown rice
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 0.1µg Brown rice
Tryptophan 0.033mg 0.103mg Semolina
Threonine 0.095mg 0.271mg Semolina
Isoleucine 0.109mg 0.339mg Semolina
Leucine 0.214mg 0.656mg Semolina
Lysine 0.099mg 0.215mg Semolina
Methionine 0.058mg 0.183mg Semolina
Phenylalanine 0.133mg 0.398mg Semolina
Valine 0.151mg 0.47mg Semolina
Histidine 0.066mg 0.185mg Semolina
Cholesterol 0mg 0mg
Trans Fat 0g g Semolina
Saturated Fat 0.26g 0.294g Brown rice
Monounsaturated Fat 0.369g 0.258g Brown rice
Polyunsaturated fat 0.366g 0.322g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Brown rice
26
Semolina
Mineral Summary Score
20
Brown rice
34
Semolina

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Brown rice
45%
Semolina
Carbohydrates
26%
Brown rice
81%
Semolina
Fats
4%
Brown rice
5%
Semolina

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 12)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.6)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.09g)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.034g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.