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Semolina vs. Rice — In-Depth Nutrition Comparison

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Differences between Semolina and Rice

  • Semolina has more Vitamin B6, Manganese, Copper, Selenium, Vitamin B3, Phosphorus, Calcium, and Vitamin B5, while Rice has more Folate, and Iron.
  • Semolina's daily need coverage for Vitamin B6 is 28% higher.
  • Rice contains 7 times less Calcium than Semolina. Semolina contains 71mg of Calcium, while Rice contains 10mg.

The food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Semolina vs Rice 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.
:
2
Rice
Contains more Calcium +610%
Contains more Magnesium +125%
Contains more Phosphorus +255.8%
Contains more Potassium +397.1%
Contains more Zinc +108.2%
Contains more Copper +311.6%
Contains more Manganese +119.3%
Contains more Selenium +165.3%
Contains more Iron +62.2%
Contains less Sodium -50%
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 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +610%
Contains more Magnesium +125%
Contains more Phosphorus +255.8%
Contains more Potassium +397.1%
Contains more Zinc +108.2%
Contains more Copper +311.6%
Contains more Manganese +119.3%
Contains more Selenium +165.3%
Contains more Iron +62.2%
Contains less Sodium -50%

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.
:
2
Rice
Contains more Vitamin B1 +37.4%
Contains more Vitamin B2 +284.6%
Contains more Vitamin B3 +242%
Contains more Vitamin B5 +72.3%
Contains more Vitamin B6 +386%
Contains more Vitamin K +∞%
Contains more Vitamin E +33.3%
Contains more Folate +625%
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% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin B1 +37.4%
Contains more Vitamin B2 +284.6%
Contains more Vitamin B3 +242%
Contains more Vitamin B5 +72.3%
Contains more Vitamin B6 +386%
Contains more Vitamin K +∞%
Contains more Vitamin E +33.3%
Contains more Folate +625%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Rice
Contains more Protein +179.2%
Contains more Fats +267.9%
Contains more Carbs +187.1%
Contains more Other +69%
Contains more Water +594.1%
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +179.2%
Contains more Fats +267.9%
Contains more Carbs +187.1%
Contains more Other +69%
Contains more Water +594.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Rice
Contains more Monounsaturated Fat +193.2%
Contains more Polyunsaturated fat +323.7%
Contains less Saturated Fat -73.8%
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +193.2%
Contains more Polyunsaturated fat +323.7%
Contains less Saturated Fat -73.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Semolina 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 Rice Opinion
Net carbs 79.09g 27.77g Semolina
Protein 7.51g 2.69g Semolina
Fats 1.03g 0.28g Semolina
Carbs 80.89g 28.17g Semolina
Calories 374kcal 130kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g 0.05g Rice
Fiber 1.8g 0.4g Semolina
Calcium 71mg 10mg Semolina
Iron 0.74mg 1.2mg Rice
Magnesium 27mg 12mg Semolina
Phosphorus 153mg 43mg Semolina
Potassium 174mg 35mg Semolina
Sodium 2mg 1mg Rice
Zinc 1.02mg 0.49mg Semolina
Copper 0.284mg 0.069mg Semolina
Manganese 1.035mg 0.472mg Semolina
Selenium 19.9µg 7.5µg Semolina
Vitamin E 0.03mg 0.04mg Rice
Vitamin B1 0.224mg 0.163mg Semolina
Vitamin B2 0.05mg 0.013mg Semolina
Vitamin B3 5.048mg 1.476mg Semolina
Vitamin B5 0.672mg 0.39mg Semolina
Vitamin B6 0.452mg 0.093mg Semolina
Folate 8µg 58µg Rice
Vitamin K 0.1µg 0µg Semolina
Tryptophan 0.103mg 0.031mg Semolina
Threonine 0.271mg 0.096mg Semolina
Isoleucine 0.339mg 0.116mg Semolina
Leucine 0.656mg 0.222mg Semolina
Lysine 0.215mg 0.097mg Semolina
Methionine 0.183mg 0.063mg Semolina
Phenylalanine 0.398mg 0.144mg Semolina
Valine 0.47mg 0.164mg Semolina
Histidine 0.185mg 0.063mg Semolina
Saturated Fat 0.294g 0.077g Rice
Monounsaturated Fat 0.258g 0.088g Semolina
Polyunsaturated fat 0.322g 0.076g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina 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%
Rice
Minerals Daily Need Coverage Score
52%
Semolina
22%
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 - 6)
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.28g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.217g)
Which food is cheaper?
Rice
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.