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  6. Semolina vs. Wild rice raw

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.
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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.
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% 1.1% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin B1Vitamin B1 +94.8%
Contains more Vitamin B6Vitamin B6 +15.6%
Contains more Vitamin AVitamin A +∞%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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 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
34% 30% 37%
Saturated Fat: Sat. Fat 0.294 g
Monounsaturated Fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
16% 16% 68%
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
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 StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +219%
~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 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
Calories 374kcal 357kcal Semolina
Protein 7.51g 14.73g Wild rice raw
Fats 1.03g 1.08g Wild rice raw
Net carbs 79.09g 68.7g Semolina
Carbs 80.89g 74.9g Semolina
Magnesium 27mg 177mg Wild rice raw
Calcium 71mg 21mg Semolina
Potassium 174mg 427mg Wild rice raw
Iron 0.74mg 1.96mg Wild rice raw
Sugar 0.33g 2.5g Semolina
Fiber 1.8g 6.2g Wild rice raw
Copper 0.284mg 0.524mg Wild rice raw
Zinc 1.02mg 5.96mg Wild rice raw
Starch 68.29g Semolina
Phosphorus 153mg 433mg Wild rice raw
Sodium 2mg 7mg Semolina
Vitamin A 0IU 19IU Wild rice raw
Vitamin A 1µg Wild rice raw
Vitamin E 0.03mg 0.82mg Wild rice raw
Manganese 1.035mg 1.329mg Wild rice raw
Selenium 19.9µg 2.8µg Semolina
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
Vitamin K 0.1µg 1.9µg Wild rice raw
Folate 8µg 95µg Wild rice raw
Choline 35mg 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
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
Fructose 0.02g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Wild rice raw
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
37%
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.