Semolina vs. Rye — In-Depth Nutrition Comparison
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How are Semolina and Rye different?
- Semolina is richer in Vitamin B6, and Selenium, while Rye is higher in Manganese, Fiber, Phosphorus, Iron, Magnesium, Vitamin B5, Vitamin B2, and Zinc.
- Rye covers your daily need of Manganese 67% more than Semolina.
- Semolina contains 2 times more Vitamin B6 than Rye. Semolina contains 0.452mg of Vitamin B6, while Rye contains 0.294mg.
Rice, white, long-grain, parboiled, unenriched, dry and Rye grain types were used in this article.
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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
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Calcium
+195.8%
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Selenium
+43.2%
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Iron
+255.4%
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Magnesium
+307.4%
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Phosphorus
+117%
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Potassium
+193.1%
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Zinc
+159.8%
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Copper
+29.2%
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Manganese
+149%
Equal in Sodium - 2
Contains
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Calcium
+195.8%
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Selenium
+43.2%
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Iron
+255.4%
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Magnesium
+307.4%
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Phosphorus
+117%
Contains
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Potassium
+193.1%
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Zinc
+159.8%
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Copper
+29.2%
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Manganese
+149%
Equal in Sodium - 2
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.
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Contains
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Vitamin B3
+18.2%
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Vitamin B6
+53.7%
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Vitamin A
+∞%
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Vitamin E
+2733.3%
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Vitamin B1
+41.1%
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Vitamin B2
+402%
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Vitamin B5
+116.7%
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Folate
+375%
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Vitamin K
+5800%
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Vitamin B3
+18.2%
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Vitamin B6
+53.7%
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Vitamin A
+∞%
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Vitamin E
+2733.3%
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Vitamin B1
+41.1%
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Vitamin B2
+402%
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Vitamin B5
+116.7%
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Folate
+375%
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Vitamin K
+5800%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+37.7%
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Fats
+58.3%
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Other
+121.1%
Equal in Carbs - 75.86
Equal in Water - 10.6
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Protein
+37.7%
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Fats
+58.3%
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Other
+121.1%
Equal in Carbs - 75.86
Equal in Water - 10.6
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+24%
Contains
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Saturated Fat
-33%
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Polyunsaturated fat
+138.2%
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Monounsaturated Fat
+24%
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Saturated Fat
-33%
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Polyunsaturated fat
+138.2%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
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Sucrose
+238.1%
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Glucose
+45.5%
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Fructose
+450%
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Starch
+∞%
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Sucrose
+238.1%
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Glucose
+45.5%
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Fructose
+450%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 79.09g | 60.76g |
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| Protein | 7.51g | 10.34g |
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| Fats | 1.03g | 1.63g |
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| Carbs | 80.89g | 75.86g |
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| Calories | 374kcal | 338kcal |
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| Starch | 68.29g |
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| Fructose | 0.02g | 0.11g |
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| Sugar | 0.33g | 0.98g |
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| Fiber | 1.8g | 15.1g |
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| Calcium | 71mg | 24mg |
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| Iron | 0.74mg | 2.63mg |
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| Magnesium | 27mg | 110mg |
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| Phosphorus | 153mg | 332mg |
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| Potassium | 174mg | 510mg |
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| Sodium | 2mg | 2mg | |
| Zinc | 1.02mg | 2.65mg |
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| Copper | 0.284mg | 0.367mg |
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| Manganese | 1.035mg | 2.577mg |
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| Selenium | 19.9µg | 13.9µg |
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| Vitamin A | 0IU | 11IU |
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| Vitamin A RAE | 1µg |
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| Vitamin E | 0.03mg | 0.85mg |
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| Vitamin B1 | 0.224mg | 0.316mg |
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| Vitamin B2 | 0.05mg | 0.251mg |
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| Vitamin B3 | 5.048mg | 4.27mg |
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| Vitamin B5 | 0.672mg | 1.456mg |
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| Vitamin B6 | 0.452mg | 0.294mg |
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| Folate | 8µg | 38µg |
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| Vitamin K | 0.1µg | 5.9µg |
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| Tryptophan | 0.103mg | 0.108mg |
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| Threonine | 0.271mg | 0.289mg |
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| Isoleucine | 0.339mg | 0.208mg |
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| Leucine | 0.656mg | 0.563mg |
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| Lysine | 0.215mg | 0.286mg |
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| Methionine | 0.183mg | 0.153mg |
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| Phenylalanine | 0.398mg | 0.435mg |
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| Valine | 0.47mg | 0.317mg |
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| Histidine | 0.185mg | 0.189mg |
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| Saturated Fat | 0.294g | 0.197g |
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| Monounsaturated Fat | 0.258g | 0.208g |
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| Polyunsaturated fat | 0.322g | 0.767g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
36%
Minerals Daily Need Coverage Score
52%
98%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 0.65g)
Which food is lower in Saturated Fat?
Rye is lower in Saturated Fat (difference - 0.097g)
Which food is lower in glycemic index?
Rye is lower in glycemic index (difference - 20)
Which food is cheaper?
Rye is cheaper (difference - $1)
Which food is richer in minerals?
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye is relatively richer in vitamins
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)