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Semolina vs. Arborio rice — In-Depth Nutrition Comparison

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How are Semolina and Arborio rice different?

  • Semolina is higher in Vitamin B6, Manganese, Copper, Selenium, Vitamin B3, Phosphorus, Calcium, and Zinc, however, Arborio rice is richer in Folate, and Iron.
  • Daily need coverage for Vitamin B6 from Semolina is 30% higher.
  • Semolina contains 71 times more Calcium than Arborio rice. While Semolina contains 71mg of Calcium, Arborio rice contains only 1mg.

Rice, white, long-grain, parboiled, unenriched, dry and Rice, white, short-grain, enriched, cooked are the varieties used in this article.

Infographic

Semolina vs Arborio rice 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.
Contains more Calcium +7000%
Contains more Magnesium +237.5%
Contains more Phosphorus +363.6%
Contains more Potassium +569.2%
Contains more Zinc +155%
Contains more Copper +294.4%
Contains more Manganese +189.9%
Contains more Selenium +165.3%
Contains more Iron +97.3%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +7000%
Contains more Magnesium +237.5%
Contains more Phosphorus +363.6%
Contains more Potassium +569.2%
Contains more Zinc +155%
Contains more Copper +294.4%
Contains more Manganese +189.9%
Contains more Selenium +165.3%
Contains more Iron +97.3%
Contains less Sodium -100%

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.
:
Contains more Vitamin B1 +36.6%
Contains more Vitamin B2 +212.5%
Contains more Vitamin B3 +238.1%
Contains more Vitamin B5 +69.3%
Contains more Vitamin B6 +666.1%
Contains more Folate +637.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin B1 +36.6%
Contains more Vitamin B2 +212.5%
Contains more Vitamin B3 +238.1%
Contains more Vitamin B5 +69.3%
Contains more Vitamin B6 +666.1%
Contains more Folate +637.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +218.2%
Contains more Fats +442.1%
Contains more Carbs +181.6%
Contains more Other +273.7%
Contains more Water +595%
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more Protein +218.2%
Contains more Fats +442.1%
Contains more Carbs +181.6%
Contains more Other +273.7%
Contains more Water +595%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +344.8%
Contains more Polyunsaturated fat +544%
Contains less Saturated Fat -82.7%
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +344.8%
Contains more Polyunsaturated fat +544%
Contains less Saturated Fat -82.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Semolina Arborio rice
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

All nutrients comparison - raw data values

Nutrient Semolina Arborio rice Opinion
Net carbs 79.09g 28.73g Semolina
Protein 7.51g 2.36g Semolina
Fats 1.03g 0.19g Semolina
Carbs 80.89g 28.73g Semolina
Calories 374kcal 130kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Arborio rice
Fiber 1.8g Semolina
Calcium 71mg 1mg Semolina
Iron 0.74mg 1.46mg Arborio rice
Magnesium 27mg 8mg Semolina
Phosphorus 153mg 33mg Semolina
Potassium 174mg 26mg Semolina
Sodium 2mg 0mg Arborio rice
Zinc 1.02mg 0.4mg Semolina
Copper 0.284mg 0.072mg Semolina
Manganese 1.035mg 0.357mg Semolina
Selenium 19.9µg 7.5µg Semolina
Vitamin E 0.03mg Semolina
Vitamin B1 0.224mg 0.164mg Semolina
Vitamin B2 0.05mg 0.016mg Semolina
Vitamin B3 5.048mg 1.493mg Semolina
Vitamin B5 0.672mg 0.397mg Semolina
Vitamin B6 0.452mg 0.059mg Semolina
Folate 8µg 59µg Arborio rice
Vitamin K 0.1µg Semolina
Tryptophan 0.103mg 0.027mg Semolina
Threonine 0.271mg 0.084mg Semolina
Isoleucine 0.339mg 0.102mg Semolina
Leucine 0.656mg 0.195mg Semolina
Lysine 0.215mg 0.085mg Semolina
Methionine 0.183mg 0.056mg Semolina
Phenylalanine 0.398mg 0.126mg Semolina
Valine 0.47mg 0.144mg Semolina
Histidine 0.185mg 0.056mg Semolina
Saturated Fat 0.294g 0.051g Arborio rice
Monounsaturated Fat 0.258g 0.058g Semolina
Polyunsaturated fat 0.322g 0.05g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Semolina
13%
Arborio rice
Minerals Daily Need Coverage Score
52%
Semolina
20%
Arborio rice

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 - 15)
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.243g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.