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  6. Semolina vs. Brown rice

Semolina vs. Brown rice — In-Depth Nutrition Comparison

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Summary of differences between Semolina and Brown rice

  • Brown rice has less Selenium, Vitamin B6, Copper, Vitamin B3, Phosphorus, Calcium, and Vitamin B5 than Semolina.
  • Semolina covers your daily need of Selenium 26% more than Brown rice.
  • Semolina has 24 times more Calcium than Brown rice. While Semolina has 71mg of Calcium, Brown rice has only 3mg.

These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Rice, brown, long-grain, cooked.

Infographic

Semolina vs Brown 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +2266.7%
Contains more PotassiumPotassium +102.3%
Contains more IronIron +32.1%
Contains more CopperCopper +167.9%
Contains more ZincZinc +43.7%
Contains more PhosphorusPhosphorus +48.5%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +243.1%
Contains more MagnesiumMagnesium +44.4%
~equal in Manganese ~0.974mg

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.
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%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin B1Vitamin B1 +25.8%
Contains more Vitamin B3Vitamin B3 +97.1%
Contains more Vitamin B5Vitamin B5 +76.8%
Contains more Vitamin B6Vitamin B6 +267.5%
Contains more Vitamin EVitamin E +466.7%
Contains more Vitamin B2Vitamin B2 +38%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +12.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +174.1%
Contains more CarbsCarbs +216.2%
Contains more OtherOther +61.4%
Contains more WaterWater +612.7%
~equal in Fats ~0.97g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated Fat: Sat. Fat 0.294 g
Monounsaturated Fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated Fat -11.6%
Contains more Mono. FatMonounsaturated Fat +43%
Contains more Poly. FatPolyunsaturated fat +13.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +175.5%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +14.3%
~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.
Semolina Brown rice
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Semolina Brown rice Opinion
Calories 374kcal 123kcal Semolina
Protein 7.51g 2.74g Semolina
Fats 1.03g 0.97g Semolina
Net carbs 79.09g 23.98g Semolina
Carbs 80.89g 25.58g Semolina
Magnesium 27mg 39mg Brown rice
Calcium 71mg 3mg Semolina
Potassium 174mg 86mg Semolina
Iron 0.74mg 0.56mg Semolina
Sugar 0.33g 0.24g Brown rice
Fiber 1.8g 1.6g Semolina
Copper 0.284mg 0.106mg Semolina
Zinc 1.02mg 0.71mg Semolina
Starch 68.29g 24.79g Semolina
Phosphorus 153mg 103mg Semolina
Sodium 2mg 4mg Semolina
Vitamin E 0.03mg 0.17mg Brown rice
Manganese 1.035mg 0.974mg Semolina
Selenium 19.9µg 5.8µg Semolina
Vitamin B1 0.224mg 0.178mg Semolina
Vitamin B2 0.05mg 0.069mg Brown rice
Vitamin B3 5.048mg 2.561mg Semolina
Vitamin B5 0.672mg 0.38mg Semolina
Vitamin B6 0.452mg 0.123mg Semolina
Vitamin K 0.1µg 0.2µg Brown rice
Folate 8µg 9µg Brown rice
Choline 9.2mg Brown rice
Saturated Fat 0.294g 0.26g Brown rice
Monounsaturated Fat 0.258g 0.369g Brown rice
Polyunsaturated fat 0.322g 0.366g Brown rice
Tryptophan 0.103mg 0.033mg Semolina
Threonine 0.271mg 0.095mg Semolina
Isoleucine 0.339mg 0.109mg Semolina
Leucine 0.656mg 0.214mg Semolina
Lysine 0.215mg 0.099mg Semolina
Methionine 0.183mg 0.058mg Semolina
Phenylalanine 0.398mg 0.133mg Semolina
Valine 0.47mg 0.151mg Semolina
Histidine 0.185mg 0.066mg Semolina
Fructose 0.02g 0g Semolina
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Brown rice
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
24%
Semolina
13%
Brown rice
Minerals Daily Need Coverage Score
52%
Semolina
32%
Brown rice

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 12)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.6)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.09g)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.034g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.