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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.

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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 Potassium +145.4%
Contains more Magnesium +555.6%
Contains more Copper +84.5%
Contains more Zinc +484.3%
Contains more Phosphorus +183%
Contains more Calcium +238.1%
Contains less Sodium -71.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +164.9%
Contains more Potassium +145.4%
Contains more Magnesium +555.6%
Contains more Copper +84.5%
Contains more Zinc +484.3%
Contains more Phosphorus +183%
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 Vitamin K +1800%
Contains more Folate +1087.5%
Contains more Vitamin B1 +94.8%
Contains more Vitamin B6 +15.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 56% 12% 95% 41% 105% 0% 1% 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 Vitamin K +1800%
Contains more Folate +1087.5%
Contains more Vitamin B1 +94.8%
Contains more Vitamin B6 +15.6%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Wild rice Semolina Opinion
Calories 357 374 Semolina
Protein 14.73 7.51 Wild rice
Fats 1.08 1.03 Wild rice
Vitamin C 0 0
Carbs 74.9 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 0.74 Wild rice
Calcium 21 71 Semolina
Potassium 427 174 Wild rice
Magnesium 177 27 Wild rice
Sugar 2.5 0.33 Semolina
Fiber 6.2 1.8 Wild rice
Copper 0.524 0.284 Wild rice
Zinc 5.96 1.02 Wild rice
Starch 68.29 Semolina
Phosphorus 433 153 Wild rice
Sodium 7 2 Semolina
Vitamin A 19 0 Wild rice
Vitamin E 0.82 0.03 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.224 Semolina
Vitamin B2 0.262 0.05 Wild rice
Vitamin B3 6.733 5.048 Wild rice
Vitamin B5 1.074 0.672 Wild rice
Vitamin B6 0.391 0.452 Semolina
Vitamin B12 0 0
Vitamin K 1.9 0.1 Wild rice
Folate 95 8 Wild rice
Trans Fat
Saturated Fat 0.156 0.294 Wild rice
Monounsaturated Fat 0.159 0.258 Semolina
Polyunsaturated fat 0.676 0.322 Wild rice
Tryptophan 0.179 0.103 Wild rice
Threonine 0.469 0.271 Wild rice
Isoleucine 0.618 0.339 Wild rice
Leucine 1.018 0.656 Wild rice
Lysine 0.629 0.215 Wild rice
Methionine 0.438 0.183 Wild rice
Phenylalanine 0.721 0.398 Wild rice
Valine 0.858 0.47 Wild rice
Histidine 0.384 0.185 Wild rice
Fructose 0.02 Semolina

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.