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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 from 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

Semolina vs Wild rice raw 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.
Contains more Calcium +238.1%
Contains less Sodium -71.4%
Contains more Selenium +610.7%
Contains more Iron +164.9%
Contains more Magnesium +555.6%
Contains more Phosphorus +183%
Contains more Potassium +145.4%
Contains more Zinc +484.3%
Contains more Copper +84.5%
Contains more Manganese +28.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Calcium +238.1%
Contains less Sodium -71.4%
Contains more Selenium +610.7%
Contains more Iron +164.9%
Contains more Magnesium +555.6%
Contains more Phosphorus +183%
Contains more Potassium +145.4%
Contains more Zinc +484.3%
Contains more Copper +84.5%
Contains more Manganese +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 B1 +94.8%
Contains more Vitamin B6 +15.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +2633.3%
Contains more Vitamin B2 +424%
Contains more Vitamin B3 +33.4%
Contains more Vitamin B5 +59.8%
Contains more Folate +1087.5%
Contains more Vitamin K +1800%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin B1 +94.8%
Contains more Vitamin B6 +15.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +2633.3%
Contains more Vitamin B2 +424%
Contains more Vitamin B3 +33.4%
Contains more Vitamin B5 +59.8%
Contains more Folate +1087.5%
Contains more Vitamin K +1800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +27.1%
Contains more Protein +96.1%
Contains more Other +115.5%
Equal in Fats - 1.08
Equal in Carbs - 74.9
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Water +27.1%
Contains more Protein +96.1%
Contains more Other +115.5%
Equal in Fats - 1.08
Equal in Carbs - 74.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +62.3%
Contains less Saturated Fat -46.9%
Contains more Polyunsaturated fat +109.9%
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +62.3%
Contains less Saturated Fat -46.9%
Contains more Polyunsaturated fat +109.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Sucrose +219%
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
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Sucrose +219%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Semolina Wild rice raw
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Semolina Wild rice raw Opinion
Net carbs 79.09g 68.7g Semolina
Protein 7.51g 14.73g Wild rice raw
Fats 1.03g 1.08g Wild rice raw
Carbs 80.89g 74.9g Semolina
Calories 374kcal 357kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g 2.5g Semolina
Fiber 1.8g 6.2g Wild rice raw
Calcium 71mg 21mg Semolina
Iron 0.74mg 1.96mg Wild rice raw
Magnesium 27mg 177mg Wild rice raw
Phosphorus 153mg 433mg Wild rice raw
Potassium 174mg 427mg Wild rice raw
Sodium 2mg 7mg Semolina
Zinc 1.02mg 5.96mg Wild rice raw
Copper 0.284mg 0.524mg Wild rice raw
Manganese 1.035mg 1.329mg Wild rice raw
Selenium 19.9µg 2.8µg Semolina
Vitamin A 0IU 19IU Wild rice raw
Vitamin A RAE 1µg Wild rice raw
Vitamin E 0.03mg 0.82mg Wild rice raw
Vitamin B1 0.224mg 0.115mg Semolina
Vitamin B2 0.05mg 0.262mg Wild rice raw
Vitamin B3 5.048mg 6.733mg Wild rice raw
Vitamin B5 0.672mg 1.074mg Wild rice raw
Vitamin B6 0.452mg 0.391mg Semolina
Folate 8µg 95µg Wild rice raw
Vitamin K 0.1µg 1.9µg Wild rice raw
Tryptophan 0.103mg 0.179mg Wild rice raw
Threonine 0.271mg 0.469mg Wild rice raw
Isoleucine 0.339mg 0.618mg Wild rice raw
Leucine 0.656mg 1.018mg Wild rice raw
Lysine 0.215mg 0.629mg Wild rice raw
Methionine 0.183mg 0.438mg Wild rice raw
Phenylalanine 0.398mg 0.721mg Wild rice raw
Valine 0.47mg 0.858mg Wild rice raw
Histidine 0.185mg 0.384mg Wild rice raw
Saturated Fat 0.294g 0.156g Wild rice raw
Monounsaturated Fat 0.258g 0.159g Semolina
Polyunsaturated fat 0.322g 0.676g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Wild rice raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Semolina
39%
Wild rice raw
Minerals Daily Need Coverage Score
52%
Semolina
96%
Wild rice raw

Comparison summary

Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.138g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $1.4)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 2.17g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.