Semolina vs. Wild rice — In-Depth Nutrition Comparison
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A recap on the differences between semolina and wild rice
- Semolina is higher than wild rice in selenium, manganese, vitamin B6, vitamin B3, copper, vitamin B1, vitamin B5, phosphorus, and calcium.
- Semolina covers your daily selenium needs 35% more than wild rice.
- Semolina contains 24 times more calcium than wild rice. While semolina contains 71mg of calcium, wild rice contains only 3mg.
Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Wild rice, cooked.
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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 more CalciumCalcium | +2266.7% |
| Contains more PotassiumPotassium | +72.3% |
| Contains more IronIron | +23.3% |
| Contains more CopperCopper | +134.7% |
| Contains more PhosphorusPhosphorus | +86.6% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +267% |
| Contains more SeleniumSelenium | +2387.5% |
| Contains more MagnesiumMagnesium | +18.5% |
| Contains more ZincZinc | +31.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +330.8% |
| Contains more Vitamin B3Vitamin B3 | +292.2% |
| Contains more Vitamin B5Vitamin B5 | +336.4% |
| Contains more Vitamin B6Vitamin B6 | +234.8% |
| Contains more Vitamin EVitamin E | +700% |
| Contains more Vitamin B2Vitamin B2 | +74% |
| Contains more Vitamin KVitamin K | +400% |
| Contains more FolateFolate | +225% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 19.9µg | 0.8µg | 35% |
| Manganese | 1.035mg | 0.282mg | 33% |
| Starch | 68.29g | 28% | |
| Vitamin B6 | 0.452mg | 0.135mg | 24% |
| Vitamin B3 | 5.048mg | 1.287mg | 24% |
| Carbs | 80.89g | 21.34g | 20% |
| Copper | 0.284mg | 0.121mg | 18% |
| Calories | 374kcal | 101kcal | 14% |
| Vitamin B1 | 0.224mg | 0.052mg | 14% |
| Phosphorus | 153mg | 82mg | 10% |
| Vitamin B5 | 0.672mg | 0.154mg | 10% |
| Calcium | 71mg | 3mg | 7% |
| Protein | 7.51g | 3.99g | 7% |
| Folate | 8µg | 26µg | 5% |
| Vitamin B2 | 0.05mg | 0.087mg | 3% |
| Zinc | 1.02mg | 1.34mg | 3% |
| Iron | 0.74mg | 0.6mg | 2% |
| Potassium | 174mg | 101mg | 2% |
| Choline | 10.2mg | 2% | |
| Saturated fat | 0.294g | 0.049g | 1% |
| Monounsaturated fat | 0.258g | 0.05g | 1% |
| Magnesium | 27mg | 32mg | 1% |
| Polyunsaturated fat | 0.322g | 0.213g | 1% |
| Fats | 1.03g | 0.34g | 1% |
| Vitamin E | 0.03mg | 0.24mg | 1% |
| Net carbs | 79.09g | 19.54g | N/A |
| Sugar | 0.33g | 0.73g | N/A |
| Fiber | 1.8g | 1.8g | 0% |
| Sodium | 2mg | 3mg | 0% |
| Vitamin K | 0.1µg | 0.5µg | 0% |
| Tryptophan | 0.103mg | 0.049mg | 0% |
| Threonine | 0.271mg | 0.127mg | 0% |
| Isoleucine | 0.339mg | 0.167mg | 0% |
| Leucine | 0.656mg | 0.276mg | 0% |
| Lysine | 0.215mg | 0.17mg | 0% |
| Methionine | 0.183mg | 0.119mg | 0% |
| Phenylalanine | 0.398mg | 0.195mg | 0% |
| Valine | 0.47mg | 0.232mg | 0% |
| Histidine | 0.185mg | 0.104mg | 0% |
| Fructose | 0.02g | 0.2g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +88.2% |
| Contains more FatsFats | +202.9% |
| Contains more CarbsCarbs | +279.1% |
| Contains more OtherOther | +77.5% |
| Contains more WaterWater | +649.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +416% |
| Contains more Poly. FatPolyunsaturated fat | +51.2% |
| Contains less Sat. FatSaturated fat | -83.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +57.1% |
| Contains more GlucoseGlucose | +81.8% |
| Contains more FructoseFructose | +900% |
~equal in
Lactose
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Maltose
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~equal in
Galactose
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