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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.

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" 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%

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.
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 Opinion
Calories 338kcal 374kcal Semolina
Protein 10.34g 7.51g Rye
Fats 1.63g 1.03g Rye
Vitamin C 0mg 0mg
Net carbs 60.76g 79.09g Semolina
Carbs 75.86g 80.89g Semolina
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.63mg 0.74mg Rye
Calcium 24mg 71mg Semolina
Potassium 510mg 174mg Rye
Magnesium 110mg 27mg Rye
Sugar 0.98g 0.33g Semolina
Fiber 15.1g 1.8g Rye
Copper 0.367mg 0.284mg Rye
Zinc 2.65mg 1.02mg Rye
Starch g 68.29g Semolina
Phosphorus 332mg 153mg Rye
Sodium 2mg 2mg
Vitamin A 11IU 0IU Rye
Vitamin E 0.85mg 0.03mg Rye
Vitamin D 0µg 0µg
Vitamin B1 0.316mg 0.224mg Rye
Vitamin B2 0.251mg 0.05mg Rye
Vitamin B3 4.27mg 5.048mg Semolina
Vitamin B5 1.456mg 0.672mg Rye
Vitamin B6 0.294mg 0.452mg Semolina
Vitamin B12 0µg 0µg
Vitamin K 5.9µg 0.1µg Rye
Folate 38µg 8µg Rye
Trans Fat 0g g Semolina
Saturated Fat 0.197g 0.294g Rye
Monounsaturated Fat 0.208g 0.258g Semolina
Polyunsaturated fat 0.767g 0.322g Rye
Tryptophan 0.108mg 0.103mg Rye
Threonine 0.289mg 0.271mg Rye
Isoleucine 0.208mg 0.339mg Semolina
Leucine 0.563mg 0.656mg Semolina
Lysine 0.286mg 0.215mg Rye
Methionine 0.153mg 0.183mg Semolina
Phenylalanine 0.435mg 0.398mg Rye
Valine 0.317mg 0.47mg Semolina
Histidine 0.189mg 0.185mg Rye
Fructose 0.11g 0.02g Rye

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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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
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 food.
Protein
62%
Rye
45%
Semolina
Carbohydrates
76%
Rye
81%
Semolina
Fats
8%
Rye
5%
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

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. 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.