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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 of Manganese 67% more than Semolina.
  • Rye contains 8 times more Fiber than Semolina. Rye contains 15.1g of Fiber, while Semolina contains 1.8g.

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

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
6
:
Contains more Iron +255.4%
Contains more Potassium +193.1%
Contains more Magnesium +307.4%
Contains more Copper +29.2%
Contains more Zinc +159.8%
Contains more Phosphorus +117%
Contains more Calcium +195.8%
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +255.4%
Contains more Potassium +193.1%
Contains more Magnesium +307.4%
Contains more Copper +29.2%
Contains more Zinc +159.8%
Contains more Phosphorus +117%
Contains more Calcium +195.8%
Equal in Sodium - 2

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
Rye
7
:
Contains more Vitamin A +∞%
Contains more Vitamin E +2733.3%
Contains more Vitamin B1 +41.1%
Contains more Vitamin B2 +402%
Contains more Vitamin B5 +116.7%
Contains more Vitamin K +5800%
Contains more Folate +375%
Contains more Vitamin B3 +18.2%
Contains more Vitamin B6 +53.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
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 A +∞%
Contains more Vitamin E +2733.3%
Contains more Vitamin B1 +41.1%
Contains more Vitamin B2 +402%
Contains more Vitamin B5 +116.7%
Contains more Vitamin K +5800%
Contains more Folate +375%
Contains more Vitamin B3 +18.2%
Contains more Vitamin B6 +53.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
36
Rye
26
Semolina
Mineral Summary Score
71
Rye
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 the food
Protein
62%
Rye
45%
Semolina
Carbohydrates
76%
Rye
81%
Semolina
Fats
8%
Rye
5%
Semolina

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rye Semolina
Lower in Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Semolina
Semolina contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rye Semolina Opinion
Calories 338 374 Semolina
Protein 10.34 7.51 Rye
Fats 1.63 1.03 Rye
Vitamin C 0 0
Carbs 75.86 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 0.74 Rye
Calcium 24 71 Semolina
Potassium 510 174 Rye
Magnesium 110 27 Rye
Sugars 0.98 0.33 Semolina
Fiber 15.1 1.8 Rye
Copper 0.367 0.284 Rye
Zinc 2.65 1.02 Rye
Starch 68.29 Semolina
Phosphorus 332 153 Rye
Sodium 2 2
Vitamin A 11 0 Rye
Vitamin E 0.85 0.03 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.224 Rye
Vitamin B2 0.251 0.05 Rye
Vitamin B3 4.27 5.048 Semolina
Vitamin B5 1.456 0.672 Rye
Vitamin B6 0.294 0.452 Semolina
Vitamin B12 0 0
Vitamin K 5.9 0.1 Rye
Folate 38 8 Rye
Trans Fat 0 Semolina
Saturated Fat 0.197 0.294 Rye
Monounsaturated Fat 0.208 0.258 Semolina
Polyunsaturated fat 0.767 0.322 Rye
Tryptophan 0.108 0.103 Rye
Threonine 0.289 0.271 Rye
Isoleucine 0.208 0.339 Semolina
Leucine 0.563 0.656 Semolina
Lysine 0.286 0.215 Rye
Methionine 0.153 0.183 Semolina
Phenylalanine 0.435 0.398 Rye
Valine 0.317 0.47 Semolina
Histidine 0.189 0.185 Rye
Fructose 0.11 0.02 Rye

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.