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Rice vs Semolina - In-Depth Nutrition Comparison

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Differences between Rice and Semolina

  • Rice has more Folate, and Iron, while Semolina has more Vitamin B6, Manganese, Copper, Selenium, Vitamin B3, Phosphorus, Calcium, and Vitamin B5.
  • Semolina's daily need coverage for Vitamin B6 is 28% higher.
  • Semolina contains 7 times less Folate than Rice. Rice contains 58µg of Folate, while Semolina contains 8µg.

The food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

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
Rice
2
:
Contains more Iron +62.2%
Contains less Sodium -50%
Contains more Calcium +610%
Contains more Potassium +397.1%
Contains more Magnesium +125%
Contains more Copper +311.6%
Contains more Zinc +108.2%
Contains more Phosphorus +255.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +62.2%
Contains less Sodium -50%
Contains more Calcium +610%
Contains more Potassium +397.1%
Contains more Magnesium +125%
Contains more Copper +311.6%
Contains more Zinc +108.2%
Contains more Phosphorus +255.8%

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
Rice
2
:
Contains more Vitamin E +33.3%
Contains more Folate +625%
Contains more Vitamin B1 +37.4%
Contains more Vitamin B2 +284.6%
Contains more Vitamin B3 +242%
Contains more Vitamin B5 +72.3%
Contains more Vitamin B6 +386%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 56% 12% 95% 41% 105% 0% 1% 6%
Contains more Vitamin E +33.3%
Contains more Folate +625%
Contains more Vitamin B1 +37.4%
Contains more Vitamin B2 +284.6%
Contains more Vitamin B3 +242%
Contains more Vitamin B5 +72.3%
Contains more Vitamin B6 +386%
Contains more Vitamin K +∞%

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
13
Rice
26
Semolina
Mineral Summary Score
14
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%
Rice
45%
Semolina
Carbohydrates
28%
Rice
81%
Semolina
Fats
1%
Rice
5%
Semolina

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.
Rice Semolina
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.28g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.217g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Rice Semolina Opinion
Calories 130 374 Semolina
Protein 2.69 7.51 Semolina
Fats 0.28 1.03 Semolina
Vitamin C 0 0
Carbs 28.17 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 0.74 Rice
Calcium 10 71 Semolina
Potassium 35 174 Semolina
Magnesium 12 27 Semolina
Sugar 0.05 0.33 Rice
Fiber 0.4 1.8 Semolina
Copper 0.069 0.284 Semolina
Zinc 0.49 1.02 Semolina
Starch 68.29 Semolina
Phosphorus 43 153 Semolina
Sodium 1 2 Rice
Vitamin A 0 0
Vitamin E 0.04 0.03 Rice
Vitamin D 0 0
Vitamin B1 0.163 0.224 Semolina
Vitamin B2 0.013 0.05 Semolina
Vitamin B3 1.476 5.048 Semolina
Vitamin B5 0.39 0.672 Semolina
Vitamin B6 0.093 0.452 Semolina
Vitamin B12 0 0
Vitamin K 0 0.1 Semolina
Folate 58 8 Rice
Trans Fat
Saturated Fat 0.077 0.294 Rice
Monounsaturated Fat 0.088 0.258 Semolina
Polyunsaturated fat 0.076 0.322 Semolina
Tryptophan 0.031 0.103 Semolina
Threonine 0.096 0.271 Semolina
Isoleucine 0.116 0.339 Semolina
Leucine 0.222 0.656 Semolina
Lysine 0.097 0.215 Semolina
Methionine 0.063 0.183 Semolina
Phenylalanine 0.144 0.398 Semolina
Valine 0.164 0.47 Semolina
Histidine 0.063 0.185 Semolina
Fructose 0.02 Semolina

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.