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Rye vs. Semolina — In-Depth Nutrition Comparison

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How are rye and semolina different?

  • Rye is richer in manganese, fiber, phosphorus, iron, magnesium, vitamin B5, vitamin B2, and zinc, while semolina is higher in vitamin B6 and selenium.
  • Rye covers your daily need for manganese, 67% more than semolina.
  • Rye contains 8 times more fiber than semolina. Rye contains 15.1g of fiber, while semolina contains 1.8g.
  • Semolina has a higher glycemic index (54) than rye (34).

Rye grain and Rice, white, long-grain, parboiled, unenriched, dry types were used in this article.

Infographic

Rye 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 +307.4%
Contains more PotassiumPotassium +193.1%
Contains more IronIron +255.4%
Contains more CopperCopper +29.2%
Contains more ZincZinc +159.8%
Contains more PhosphorusPhosphorus +117%
Contains more ManganeseManganese +149%
Contains more CalciumCalcium +195.8%
Contains more SeleniumSelenium +43.2%
~equal in Sodium ~2mg

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.
Rye
Rye
8
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +2733.3%
Contains more Vitamin B1Vitamin B1 +41.1%
Contains more Vitamin B2Vitamin B2 +402%
Contains more Vitamin B5Vitamin B5 +116.7%
Contains more Vitamin KVitamin K +5800%
Contains more FolateFolate +375%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +18.2%
Contains more Vitamin B6Vitamin B6 +53.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 ProteinProtein +37.7%
Contains more FatsFats +58.3%
Contains more OtherOther +121.1%
~equal in Carbs ~80.89g
~equal in Water ~9.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 -33%
Contains more Poly. FatPolyunsaturated fat +138.2%
Contains more Mono. FatMonounsaturated fat +24%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
3
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 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 +238.1%
Contains more GlucoseGlucose +45.5%
Contains more FructoseFructose +450%
Contains more StarchStarch +∞%
~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.
Rye Semolina
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Rye Semolina DV% diff.
Manganese 2.577mg 1.035mg 67%
Fiber 15.1g 1.8g 53%
Starch 68.29g 28%
Phosphorus 332mg 153mg 26%
Iron 2.63mg 0.74mg 24%
Magnesium 110mg 27mg 20%
Vitamin B5 1.456mg 0.672mg 16%
Vitamin B2 0.251mg 0.05mg 15%
Zinc 2.65mg 1.02mg 15%
Vitamin B6 0.294mg 0.452mg 12%
Selenium 13.9µg 19.9µg 11%
Potassium 510mg 174mg 10%
Copper 0.367mg 0.284mg 9%
Vitamin B1 0.316mg 0.224mg 8%
Folate 38µg 8µg 8%
Choline 30.4mg 6%
Protein 10.34g 7.51g 6%
Vitamin B3 4.27mg 5.048mg 5%
Vitamin K 5.9µg 0.1µg 5%
Calcium 24mg 71mg 5%
Vitamin E 0.85mg 0.03mg 5%
Polyunsaturated fat 0.767g 0.322g 3%
Calories 338kcal 374kcal 2%
Carbs 75.86g 80.89g 2%
Fats 1.63g 1.03g 1%
Net carbs 60.76g 79.09g N/A
Sugar 0.98g 0.33g N/A
Sodium 2mg 2mg 0%
Vitamin A 1µg 0%
Saturated fat 0.197g 0.294g 0%
Monounsaturated fat 0.208g 0.258g 0%
Tryptophan 0.108mg 0.103mg 0%
Threonine 0.289mg 0.271mg 0%
Isoleucine 0.208mg 0.339mg 0%
Leucine 0.563mg 0.656mg 0%
Lysine 0.286mg 0.215mg 0%
Methionine 0.153mg 0.183mg 0%
Phenylalanine 0.435mg 0.398mg 0%
Valine 0.317mg 0.47mg 0%
Histidine 0.189mg 0.185mg 0%
Fructose 0.11g 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
35%
Rye
24%
Semolina
Minerals Daily Need Coverage Score
98%
Rye
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.65g)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 0.097g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 20)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.