Wild rice raw vs. Semolina — In-Depth Nutrition Comparison
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The main differences between wild rice raw and semolina
- Wild rice raw is richer in zinc, phosphorus, magnesium, copper, folate, fiber, vitamin B2, iron, and manganese, yet semolina is richer in selenium.
- Daily need coverage for zinc for wild rice raw is 45% higher.
- Wild rice raw contains 12 times more folate than semolina. Wild rice raw contains 95µg of folate, while semolina contains 8µg.
Food types used in this article are Wild rice, raw and Rice, white, long-grain, parboiled, unenriched, dry.
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 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% |
| Contains more CalciumCalcium | +238.1% |
| Contains less SodiumSodium | -71.4% |
| Contains more SeleniumSelenium | +610.7% |
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 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% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +94.8% |
| Contains more Vitamin B6Vitamin B6 | +15.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 5.96mg | 1.02mg | 45% |
| Phosphorus | 433mg | 153mg | 40% |
| Magnesium | 177mg | 27mg | 36% |
| Selenium | 2.8µg | 19.9µg | 31% |
| Starch | 68.29g | 28% | |
| Copper | 0.524mg | 0.284mg | 27% |
| Folate | 95µg | 8µg | 22% |
| Fiber | 6.2g | 1.8g | 18% |
| Vitamin B2 | 0.262mg | 0.05mg | 16% |
| Iron | 1.96mg | 0.74mg | 15% |
| Protein | 14.73g | 7.51g | 14% |
| Manganese | 1.329mg | 1.035mg | 13% |
| Vitamin B3 | 6.733mg | 5.048mg | 11% |
| Vitamin B1 | 0.115mg | 0.224mg | 9% |
| Vitamin B5 | 1.074mg | 0.672mg | 8% |
| Potassium | 427mg | 174mg | 7% |
| Choline | 35mg | 6% | |
| Vitamin B6 | 0.391mg | 0.452mg | 5% |
| Vitamin E | 0.82mg | 0.03mg | 5% |
| Calcium | 21mg | 71mg | 5% |
| Vitamin K | 1.9µg | 0.1µg | 2% |
| Carbs | 74.9g | 80.89g | 2% |
| Polyunsaturated fat | 0.676g | 0.322g | 2% |
| Saturated fat | 0.156g | 0.294g | 1% |
| Calories | 357kcal | 374kcal | 1% |
| Fats | 1.08g | 1.03g | 0% |
| Net carbs | 68.7g | 79.09g | N/A |
| Sugar | 2.5g | 0.33g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Vitamin A | 1µg | 0% | |
| Monounsaturated fat | 0.159g | 0.258g | 0% |
| Tryptophan | 0.179mg | 0.103mg | 0% |
| Threonine | 0.469mg | 0.271mg | 0% |
| Isoleucine | 0.618mg | 0.339mg | 0% |
| Leucine | 1.018mg | 0.656mg | 0% |
| Lysine | 0.629mg | 0.215mg | 0% |
| Methionine | 0.438mg | 0.183mg | 0% |
| Phenylalanine | 0.721mg | 0.398mg | 0% |
| Valine | 0.858mg | 0.47mg | 0% |
| Histidine | 0.384mg | 0.185mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
| Contains more ProteinProtein | +96.1% |
| Contains more OtherOther | +115.5% |
| Contains more WaterWater | +27.1% |
~equal in
Fats
~1.03g
~equal in
Carbs
~80.89g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains less Sat. FatSaturated fat | -46.9% |
| Contains more Poly. FatPolyunsaturated fat | +109.9% |
| Contains more Mono. FatMonounsaturated fat | +62.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
| Contains more SucroseSucrose | +219% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g