Wild rice vs. Semolina — In-Depth Nutrition Comparison
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A recap on the differences between wild rice and semolina
- Semolina is higher than wild rice in selenium, manganese, vitamin B6, vitamin B3, carbs, copper, vitamin B1, vitamin B5, phosphorus, and protein.
- Semolina covers your daily selenium needs 35% more than wild rice.
Food varieties used in this article are Wild rice, cooked and Rice, white, long-grain, parboiled, unenriched, dry.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +18.5% |
| Contains more ZincZinc | +31.4% |
| Contains more CalciumCalcium | +2266.7% |
| Contains more PotassiumPotassium | +72.3% |
| Contains more IronIron | +23.3% |
| Contains more CopperCopper | +134.7% |
| Contains more PhosphorusPhosphorus | +86.6% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +267% |
| Contains more SeleniumSelenium | +2387.5% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +700% |
| Contains more Vitamin B2Vitamin B2 | +74% |
| Contains more Vitamin KVitamin K | +400% |
| Contains more FolateFolate | +225% |
| Contains more Vitamin B1Vitamin B1 | +330.8% |
| Contains more Vitamin B3Vitamin B3 | +292.2% |
| Contains more Vitamin B5Vitamin B5 | +336.4% |
| Contains more Vitamin B6Vitamin B6 | +234.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.8µg | 19.9µg | 35% |
| Manganese | 0.282mg | 1.035mg | 33% |
| Starch | 68.29g | 28% | |
| Vitamin B3 | 1.287mg | 5.048mg | 24% |
| Vitamin B6 | 0.135mg | 0.452mg | 24% |
| Carbs | 21.34g | 80.89g | 20% |
| Copper | 0.121mg | 0.284mg | 18% |
| Calories | 101kcal | 374kcal | 14% |
| Vitamin B1 | 0.052mg | 0.224mg | 14% |
| Phosphorus | 82mg | 153mg | 10% |
| Vitamin B5 | 0.154mg | 0.672mg | 10% |
| Protein | 3.99g | 7.51g | 7% |
| Calcium | 3mg | 71mg | 7% |
| Folate | 26µg | 8µg | 5% |
| Zinc | 1.34mg | 1.02mg | 3% |
| Vitamin B2 | 0.087mg | 0.05mg | 3% |
| Potassium | 101mg | 174mg | 2% |
| Iron | 0.6mg | 0.74mg | 2% |
| Choline | 10.2mg | 2% | |
| Fats | 0.34g | 1.03g | 1% |
| Magnesium | 32mg | 27mg | 1% |
| Vitamin E | 0.24mg | 0.03mg | 1% |
| Saturated fat | 0.049g | 0.294g | 1% |
| Monounsaturated fat | 0.05g | 0.258g | 1% |
| Polyunsaturated fat | 0.213g | 0.322g | 1% |
| Protein per 100 calories | 4g | 2g | N/A |
| Calories per 10 g protein | 253kcal | 498kcal | N/A |
| Weight per 100 calories | 99g | 27g | N/A |
| Net carbs | 19.54g | 79.09g | N/A |
| Sugar | 0.73g | 0.33g | N/A |
| Fiber | 1.8g | 1.8g | 0% |
| Sodium | 3mg | 2mg | 0% |
| Vitamin K | 0.5µg | 0.1µg | 0% |
| Tryptophan | 0.049mg | 0.103mg | 0% |
| Threonine | 0.127mg | 0.271mg | 0% |
| Isoleucine | 0.167mg | 0.339mg | 0% |
| Leucine | 0.276mg | 0.656mg | 0% |
| Lysine | 0.17mg | 0.215mg | 0% |
| Methionine | 0.119mg | 0.183mg | 0% |
| Phenylalanine | 0.195mg | 0.398mg | 0% |
| Valine | 0.232mg | 0.47mg | 0% |
| Histidine | 0.104mg | 0.185mg | 0% |
| Fructose | 0.2g | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +649.8% |
| Contains more ProteinProtein | +88.2% |
| Contains more FatsFats | +202.9% |
| Contains more CarbsCarbs | +279.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83.3% |
| Contains more Mono. FatMonounsaturated fat | +416% |
| Contains more Poly. FatPolyunsaturated fat | +51.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +57.1% |
| Contains more GlucoseGlucose | +81.8% |
| Contains more FructoseFructose | +900% |
| Contains more StarchStarch | +∞% |
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