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Wild rice vs Semolina - In-Depth Nutrition Comparison

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The main differences between Wild rice and Semolina

  • Wild rice 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 from Wild rice is 45% higher.
  • Wild rice contains 12 times more Folate than Semolina. Wild rice 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

Wild rice vs Semolina 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 Calcium +238.1%
Contains less Sodium -71.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
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 Calcium +238.1%
Contains less Sodium -71.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
Contains more Vitamin B1 +94.8%
Contains more Vitamin B6 +15.6%
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%
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%
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%
Contains more Vitamin B1 +94.8%
Contains more Vitamin B6 +15.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice Semolina
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 Wild rice Semolina Opinion
Net carbs 68.7g 79.09g Semolina
Protein 14.73g 7.51g Wild rice
Fats 1.08g 1.03g Wild rice
Carbs 74.9g 80.89g Semolina
Calories 357kcal 374kcal Semolina
Starch g 68.29g Semolina
Fructose g 0.02g Semolina
Sugar 2.5g 0.33g Semolina
Fiber 6.2g 1.8g Wild rice
Calcium 21mg 71mg Semolina
Iron 1.96mg 0.74mg Wild rice
Magnesium 177mg 27mg Wild rice
Phosphorus 433mg 153mg Wild rice
Potassium 427mg 174mg Wild rice
Sodium 7mg 2mg Semolina
Zinc 5.96mg 1.02mg Wild rice
Copper 0.524mg 0.284mg Wild rice
Vitamin A 19IU 0IU Wild rice
Vitamin E 0.82mg 0.03mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.224mg Semolina
Vitamin B2 0.262mg 0.05mg Wild rice
Vitamin B3 6.733mg 5.048mg Wild rice
Vitamin B5 1.074mg 0.672mg Wild rice
Vitamin B6 0.391mg 0.452mg Semolina
Folate 95µg 8µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0.1µg Wild rice
Tryptophan 0.179mg 0.103mg Wild rice
Threonine 0.469mg 0.271mg Wild rice
Isoleucine 0.618mg 0.339mg Wild rice
Leucine 1.018mg 0.656mg Wild rice
Lysine 0.629mg 0.215mg Wild rice
Methionine 0.438mg 0.183mg Wild rice
Phenylalanine 0.721mg 0.398mg Wild rice
Valine 0.858mg 0.47mg Wild rice
Histidine 0.384mg 0.185mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.156g 0.294g Wild rice
Monounsaturated Fat 0.159g 0.258g Semolina
Polyunsaturated fat 0.676g 0.322g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Wild rice
26
Semolina
Mineral Summary Score
96
Wild rice
34
Semolina

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
88%
Wild rice
45%
Semolina
Carbohydrates
75%
Wild rice
81%
Semolina
Fats
5%
Wild rice
5%
Semolina

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.138g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.4)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is richer in vitamins?
Wild rice
Wild rice 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.