Semolina vs. Wild rice raw — In-Depth Nutrition Comparison
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The main differences between semolina and wild rice raw
- Semolina is richer in selenium, yet wild rice raw is richer in zinc, phosphorus, magnesium, copper, folate, fiber, vitamin B2, iron, and manganese.
- Daily need coverage for zinc for wild rice raw is 45% higher.
- Semolina contains 7 times more selenium than wild rice raw. Semolina contains 19.9µg of selenium, while wild rice raw contains 2.8µg.
Food types used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Wild rice, raw.
Infographic
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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 | +238.1% |
| Contains less SodiumSodium | -71.4% |
| Contains more SeleniumSelenium | +610.7% |
| Contains more MagnesiumMagnesium | +555.6% |
| Contains more PotassiumPotassium | +145.4% |
| Contains more IronIron | +164.9% |
| Contains more CopperCopper | +84.5% |
| Contains more ZincZinc | +484.3% |
| Contains more PhosphorusPhosphorus | +183% |
| Contains more ManganeseManganese | +28.4% |
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 | +94.8% |
| Contains more Vitamin B6Vitamin B6 | +15.6% |
| Contains more Vitamin EVitamin E | +2633.3% |
| Contains more Vitamin B2Vitamin B2 | +424% |
| Contains more Vitamin B3Vitamin B3 | +33.4% |
| Contains more Vitamin B5Vitamin B5 | +59.8% |
| Contains more Vitamin KVitamin K | +1800% |
| Contains more FolateFolate | +1087.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 1.02mg | 5.96mg | 45% |
| Phosphorus | 153mg | 433mg | 40% |
| Magnesium | 27mg | 177mg | 36% |
| Selenium | 19.9µg | 2.8µg | 31% |
| Starch | 68.29g | 28% | |
| Copper | 0.284mg | 0.524mg | 27% |
| Folate | 8µg | 95µg | 22% |
| Fiber | 1.8g | 6.2g | 18% |
| Vitamin B2 | 0.05mg | 0.262mg | 16% |
| Iron | 0.74mg | 1.96mg | 15% |
| Protein | 7.51g | 14.73g | 14% |
| Manganese | 1.035mg | 1.329mg | 13% |
| Vitamin B3 | 5.048mg | 6.733mg | 11% |
| Vitamin B1 | 0.224mg | 0.115mg | 9% |
| Vitamin B5 | 0.672mg | 1.074mg | 8% |
| Potassium | 174mg | 427mg | 7% |
| Choline | 35mg | 6% | |
| Vitamin B6 | 0.452mg | 0.391mg | 5% |
| Vitamin E | 0.03mg | 0.82mg | 5% |
| Calcium | 71mg | 21mg | 5% |
| Vitamin K | 0.1µg | 1.9µg | 2% |
| Carbs | 80.89g | 74.9g | 2% |
| Polyunsaturated fat | 0.322g | 0.676g | 2% |
| Saturated fat | 0.294g | 0.156g | 1% |
| Calories | 374kcal | 357kcal | 1% |
| Fats | 1.03g | 1.08g | 0% |
| Net carbs | 79.09g | 68.7g | N/A |
| Sugar | 0.33g | 2.5g | N/A |
| Sodium | 2mg | 7mg | 0% |
| Vitamin A | 1µg | 0% | |
| Monounsaturated fat | 0.258g | 0.159g | 0% |
| Tryptophan | 0.103mg | 0.179mg | 0% |
| Threonine | 0.271mg | 0.469mg | 0% |
| Isoleucine | 0.339mg | 0.618mg | 0% |
| Leucine | 0.656mg | 1.018mg | 0% |
| Lysine | 0.215mg | 0.629mg | 0% |
| Methionine | 0.183mg | 0.438mg | 0% |
| Phenylalanine | 0.398mg | 0.721mg | 0% |
| Valine | 0.47mg | 0.858mg | 0% |
| Histidine | 0.185mg | 0.384mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
| Contains more WaterWater | +27.1% |
| Contains more ProteinProtein | +96.1% |
| Contains more OtherOther | +115.5% |
~equal in
Fats
~1.08g
~equal in
Carbs
~74.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
| Contains more Mono. FatMonounsaturated fat | +62.3% |
| Contains less Sat. FatSaturated fat | -46.9% |
| Contains more Poly. FatPolyunsaturated fat | +109.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more SucroseSucrose | +219% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g