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  6. Wild rice vs. Semolina

Wild rice vs. Semolina — In-Depth Nutrition Comparison

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A recap on differences between Wild rice and Semolina

  • Semolina is higher than Wild rice in Selenium, Manganese, Vitamin B6, Vitamin B3, Copper, Vitamin B1, Vitamin B5, Phosphorus, and Calcium.
  • Semolina covers your daily Selenium needs 35% more than Wild rice.
  • Wild rice contains 3 times more Folate than Semolina. While Wild rice contains 26µg of Folate, Semolina contains only 8µg.

Food varieties used in this article are Wild rice, cooked and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Wild rice vs Semolina 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.
Wild rice
Wild rice
2
:
8
Semolina
Semolina
Contains more Magnesium +18.5%
Contains more Zinc +31.4%
Contains more Calcium +2266.7%
Contains more Iron +23.3%
Contains more Phosphorus +86.6%
Contains more Potassium +72.3%
Contains less Sodium -33.3%
Contains more Copper +134.7%
Contains more Manganese +267%
Contains more Selenium +2387.5%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Magnesium +18.5%
Contains more Zinc +31.4%
Contains more Calcium +2266.7%
Contains more Iron +23.3%
Contains more Phosphorus +86.6%
Contains more Potassium +72.3%
Contains less Sodium -33.3%
Contains more Copper +134.7%
Contains more Manganese +267%
Contains more Selenium +2387.5%

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.
Wild rice
Wild rice
5
:
4
Semolina
Semolina
Contains more Vitamin A +∞%
Contains more Vitamin E +700%
Contains more Vitamin B2 +74%
Contains more Folate +225%
Contains more Vitamin K +400%
Contains more Vitamin B1 +330.8%
Contains more Vitamin B3 +292.2%
Contains more Vitamin B5 +336.4%
Contains more Vitamin B6 +234.8%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Semolina
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 +700%
Contains more Vitamin B2 +74%
Contains more Folate +225%
Contains more Vitamin K +400%
Contains more Vitamin B1 +330.8%
Contains more Vitamin B3 +292.2%
Contains more Vitamin B5 +336.4%
Contains more Vitamin B6 +234.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
1
:
4
Semolina
Semolina
Contains more Water +649.8%
Contains more Protein +88.2%
Contains more Fats +202.9%
Contains more Carbs +279.1%
Contains more Other +77.5%
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more Water +649.8%
Contains more Protein +88.2%
Contains more Fats +202.9%
Contains more Carbs +279.1%
Contains more Other +77.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
1
:
2
Semolina
Semolina
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +416%
Contains more Polyunsaturated fat +51.2%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +416%
Contains more Polyunsaturated fat +51.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Wild rice
Wild rice
3
:
1
Semolina
Semolina
Contains more Sucrose +57.1%
Contains more Glucose +81.8%
Contains more Fructose +900%
Contains more Starch +∞%
Wild rice
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Semolina
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
Contains more Sucrose +57.1%
Contains more Glucose +81.8%
Contains more Fructose +900%
Contains more Starch +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice Semolina
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice Semolina Opinion
Net carbs 19.54g 79.09g Semolina
Protein 3.99g 7.51g Semolina
Fats 0.34g 1.03g Semolina
Carbs 21.34g 80.89g Semolina
Calories 101kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.2g 0.02g Wild rice
Sugar 0.73g 0.33g Semolina
Fiber 1.8g 1.8g
Calcium 3mg 71mg Semolina
Iron 0.6mg 0.74mg Semolina
Magnesium 32mg 27mg Wild rice
Phosphorus 82mg 153mg Semolina
Potassium 101mg 174mg Semolina
Sodium 3mg 2mg Semolina
Zinc 1.34mg 1.02mg Wild rice
Copper 0.121mg 0.284mg Semolina
Manganese 0.282mg 1.035mg Semolina
Selenium 0.8µg 19.9µg Semolina
Vitamin A 3IU 0IU Wild rice
Vitamin E 0.24mg 0.03mg Wild rice
Vitamin B1 0.052mg 0.224mg Semolina
Vitamin B2 0.087mg 0.05mg Wild rice
Vitamin B3 1.287mg 5.048mg Semolina
Vitamin B5 0.154mg 0.672mg Semolina
Vitamin B6 0.135mg 0.452mg Semolina
Folate 26µg 8µg Wild rice
Vitamin K 0.5µg 0.1µg Wild rice
Tryptophan 0.049mg 0.103mg Semolina
Threonine 0.127mg 0.271mg Semolina
Isoleucine 0.167mg 0.339mg Semolina
Leucine 0.276mg 0.656mg Semolina
Lysine 0.17mg 0.215mg Semolina
Methionine 0.119mg 0.183mg Semolina
Phenylalanine 0.195mg 0.398mg Semolina
Valine 0.232mg 0.47mg Semolina
Histidine 0.104mg 0.185mg Semolina
Saturated Fat 0.049g 0.294g Wild rice
Monounsaturated Fat 0.05g 0.258g Semolina
Polyunsaturated fat 0.213g 0.322g Semolina

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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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
10%
Wild rice
26%
Semolina
Minerals Daily Need Coverage Score
21%
Wild rice
52%
Semolina

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.245g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.4)
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.