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  6. Brown rice vs. Semolina

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

Brown rice vs Semolina 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
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%
~equal in Manganese ~1.035mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Semolina 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
8% 81% 10%
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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
34% 30% 37%
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
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
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

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.