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  6. Semolina vs. Rice, white, long-grain, regular, raw, enriched

Semolina vs. Rice, white, long-grain, regular, raw, enriched — In-Depth Nutrition Comparison

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Significant differences between Semolina and Rice, white, long-grain, regular, raw, enriched

  • Semolina has more Vitamin B6, Selenium, Copper, Phosphorus, and Vitamin B3, however, Rice, white, long-grain, regular, raw, enriched is richer in Folate, Iron, Vitamin B1, and Vitamin B5.
  • Rice, white, long-grain, regular, raw, enriched covers your daily Folate needs 56% more than Semolina.
  • Rice, white, long-grain, regular, raw, enriched has 3 times less Vitamin B6 than Semolina. Semolina has 0.452mg of Vitamin B6, while Rice, white, long-grain, regular, raw, enriched has 0.164mg.

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

Infographic

Semolina vs Rice, white, long-grain, regular, raw, enriched 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 18% 8.4% 10% 162% 73% 30% 49% 0.65% 142% 82%
Contains more CalciumCalcium +153.6%
Contains more PotassiumPotassium +51.3%
Contains more CopperCopper +29.1%
Contains more PhosphorusPhosphorus +33%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +31.8%
Contains more IronIron +482.4%
~equal in Magnesium ~25mg
~equal in Zinc ~1.09mg
~equal in Manganese ~1.088mg

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% 2.2% 0% 144% 11% 79% 61% 38% 0% 0.25% 173% 3.2%
Contains more Vitamin B3Vitamin B3 +20.4%
Contains more Vitamin B6Vitamin B6 +175.6%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B1Vitamin B1 +157.1%
Contains more Vitamin B5Vitamin B5 +50.9%
Contains more FolateFolate +2787.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.049mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg

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
7% 80% 12%
Protein: 7.13 g
Fats: 0.66 g
Carbs: 79.95 g
Water: 11.62 g
Other: 0.64 g
Contains more FatsFats +56.1%
Contains more WaterWater +17.8%
~equal in Protein ~7.13g
~equal in Carbs ~79.95g
~equal in Other ~0.64g

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
32% 37% 31%
Saturated Fat: Sat. Fat 0.18 g
Monounsaturated Fat: Mono. Fat 0.206 g
Polyunsaturated fat: Poly. Fat 0.177 g
Contains more Mono. FatMonounsaturated Fat +25.2%
Contains more Poly. FatPolyunsaturated fat +81.9%
Contains less Sat. FatSaturated Fat -38.8%

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
67% 17% 17%
Starch: 0 g
Sucrose: 0.08 g
Glucose: 0.02 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +162.5%
Contains more GlucoseGlucose +450%
~equal in Fructose ~0.02g
~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 Rice, white, long-grain, regular, raw, enriched
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Semolina Rice, white, long-grain, regular, raw, enriched Opinion
Calories 374kcal 365kcal Semolina
Protein 7.51g 7.13g Semolina
Fats 1.03g 0.66g Semolina
Net carbs 79.09g 78.65g Semolina
Carbs 80.89g 79.95g Semolina
Magnesium 27mg 25mg Semolina
Calcium 71mg 28mg Semolina
Potassium 174mg 115mg Semolina
Iron 0.74mg 4.31mg Rice, white, long-grain, regular, raw, enriched
Sugar 0.33g 0.12g Rice, white, long-grain, regular, raw, enriched
Fiber 1.8g 1.3g Semolina
Copper 0.284mg 0.22mg Semolina
Zinc 1.02mg 1.09mg Rice, white, long-grain, regular, raw, enriched
Starch 68.29g Semolina
Phosphorus 153mg 115mg Semolina
Sodium 2mg 5mg Semolina
Vitamin E 0.03mg 0.11mg Rice, white, long-grain, regular, raw, enriched
Manganese 1.035mg 1.088mg Rice, white, long-grain, regular, raw, enriched
Selenium 19.9µg 15.1µg Semolina
Vitamin B1 0.224mg 0.576mg Rice, white, long-grain, regular, raw, enriched
Vitamin B2 0.05mg 0.049mg Semolina
Vitamin B3 5.048mg 4.192mg Semolina
Vitamin B5 0.672mg 1.014mg Rice, white, long-grain, regular, raw, enriched
Vitamin B6 0.452mg 0.164mg Semolina
Vitamin K 0.1µg 0.1µg
Folate 8µg 231µg Rice, white, long-grain, regular, raw, enriched
Choline 5.8mg Rice, white, long-grain, regular, raw, enriched
Saturated Fat 0.294g 0.18g Rice, white, long-grain, regular, raw, enriched
Monounsaturated Fat 0.258g 0.206g Semolina
Polyunsaturated fat 0.322g 0.177g Semolina
Tryptophan 0.103mg 0.083mg Semolina
Threonine 0.271mg 0.255mg Semolina
Isoleucine 0.339mg 0.308mg Semolina
Leucine 0.656mg 0.589mg Semolina
Lysine 0.215mg 0.258mg Rice, white, long-grain, regular, raw, enriched
Methionine 0.183mg 0.168mg Semolina
Phenylalanine 0.398mg 0.381mg Semolina
Valine 0.47mg 0.435mg Semolina
Histidine 0.185mg 0.168mg Semolina
Fructose 0.02g 0.02g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Rice, white, long-grain, regular, raw, enriched
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
39%
Rice, white, long-grain, regular, raw, enriched
Minerals Daily Need Coverage Score
52%
Semolina
58%
Rice, white, long-grain, regular, raw, enriched

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 3mg)
Which food is lower in Sugar?
Rice, white, long-grain, regular, raw, enriched
Rice, white, long-grain, regular, raw, enriched is lower in Sugar (difference - 0.21g)
Which food is lower in Saturated Fat?
Rice, white, long-grain, regular, raw, enriched
Rice, white, long-grain, regular, raw, enriched is lower in Saturated Fat (difference - 0.114g)
Which food is lower in glycemic index?
Rice, white, long-grain, regular, raw, enriched
Rice, white, long-grain, regular, raw, enriched is lower in glycemic index (difference - 54)
Which food is cheaper?
Rice, white, long-grain, regular, raw, enriched
Rice, white, long-grain, regular, raw, enriched is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Rice, white, long-grain, regular, raw, enriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168877/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.