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  6. Rice vs. Semolina

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
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.
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 IronIron +62.2%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +610%
Contains more PotassiumPotassium +397.1%
Contains more CopperCopper +311.6%
Contains more ZincZinc +108.2%
Contains more PhosphorusPhosphorus +255.8%
Contains more ManganeseManganese +119.3%
Contains more SeleniumSelenium +165.3%

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.
Rice
Rice
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Contains more Vitamin EVitamin E +33.3%
Contains more FolateFolate +625%
Contains more Vitamin B1Vitamin B1 +37.4%
Contains more Vitamin B2Vitamin B2 +284.6%
Contains more Vitamin B3Vitamin B3 +242%
Contains more Vitamin B5Vitamin B5 +72.3%
Contains more Vitamin B6Vitamin B6 +386%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Semolina DV% diff.
Starch 68.29g 28%
Vitamin B6 0.093mg 0.452mg 28%
Copper 0.069mg 0.284mg 24%
Manganese 0.472mg 1.035mg 24%
Selenium 7.5µg 19.9µg 23%
Vitamin B3 1.476mg 5.048mg 22%
Carbs 28.17g 80.89g 18%
Phosphorus 43mg 153mg 16%
Folate 58µg 8µg 13%
Calories 130kcal 374kcal 12%
Protein 2.69g 7.51g 10%
Calcium 10mg 71mg 6%
Iron 1.2mg 0.74mg 6%
Fiber 0.4g 1.8g 6%
Vitamin B5 0.39mg 0.672mg 6%
Zinc 0.49mg 1.02mg 5%
Vitamin B1 0.163mg 0.224mg 5%
Magnesium 12mg 27mg 4%
Potassium 35mg 174mg 4%
Vitamin B2 0.013mg 0.05mg 3%
Polyunsaturated fat 0.076g 0.322g 2%
Fats 0.28g 1.03g 1%
Saturated fat 0.077g 0.294g 1%
Protein per 100 calories 2.1g 2g N/A
Calories per 10 g protein 483kcal 498kcal N/A
Weight per 100 calories 77g 27g N/A
Net carbs 27.77g 79.09g N/A
Sugar 0.05g 0.33g N/A
Sodium 1mg 2mg 0%
Vitamin E 0.04mg 0.03mg 0%
Vitamin K 0µg 0.1µg 0%
Choline 2.1mg 0%
Monounsaturated fat 0.088g 0.258g 0%
Tryptophan 0.031mg 0.103mg 0%
Threonine 0.096mg 0.271mg 0%
Isoleucine 0.116mg 0.339mg 0%
Leucine 0.222mg 0.656mg 0%
Lysine 0.097mg 0.215mg 0%
Methionine 0.063mg 0.183mg 0%
Phenylalanine 0.144mg 0.398mg 0%
Valine 0.164mg 0.47mg 0%
Histidine 0.063mg 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +594.1%
Contains more ProteinProtein +179.2%
Contains more FatsFats +267.9%
Contains more CarbsCarbs +187.1%
Contains more OtherOther +69%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 -73.8%
Contains more Mono. FatMonounsaturated fat +193.2%
Contains more Poly. FatPolyunsaturated fat +323.7%

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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. 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.