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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 for 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.
  • The glycemic index of brown rice is higher.

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 ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Brown rice DV% diff.
Selenium 19.9µg 5.8µg 26%
Vitamin B6 0.452mg 0.123mg 25%
Copper 0.284mg 0.106mg 20%
Carbs 80.89g 25.58g 18%
Starch 68.29g 24.79g 18%
Vitamin B3 5.048mg 2.561mg 16%
Calories 374kcal 123kcal 13%
Protein 7.51g 2.74g 10%
Calcium 71mg 3mg 7%
Phosphorus 153mg 103mg 7%
Vitamin B5 0.672mg 0.38mg 6%
Vitamin B1 0.224mg 0.178mg 4%
Potassium 174mg 86mg 3%
Manganese 1.035mg 0.974mg 3%
Zinc 1.02mg 0.71mg 3%
Magnesium 27mg 39mg 3%
Iron 0.74mg 0.56mg 2%
Choline 9.2mg 2%
Vitamin B2 0.05mg 0.069mg 1%
Fiber 1.8g 1.6g 1%
Vitamin E 0.03mg 0.17mg 1%
Fats 1.03g 0.97g 0%
Net carbs 79.09g 23.98g N/A
Sugar 0.33g 0.24g N/A
Sodium 2mg 4mg 0%
Vitamin K 0.1µg 0.2µg 0%
Folate 8µg 9µg 0%
Saturated fat 0.294g 0.26g 0%
Monounsaturated fat 0.258g 0.369g 0%
Polyunsaturated fat 0.322g 0.366g 0%
Tryptophan 0.103mg 0.033mg 0%
Threonine 0.271mg 0.095mg 0%
Isoleucine 0.339mg 0.109mg 0%
Leucine 0.656mg 0.214mg 0%
Lysine 0.215mg 0.099mg 0%
Methionine 0.183mg 0.058mg 0%
Phenylalanine 0.398mg 0.133mg 0%
Valine 0.47mg 0.151mg 0%
Histidine 0.185mg 0.066mg 0%
Fructose 0.02g 0g 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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

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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.