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  6. Semolina vs. Rice

Semolina vs. Rice — In-Depth Nutrition Comparison

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Differences between semolina and rice

  • Semolina has more vitamin B6, manganese, copper, selenium, vitamin B3, phosphorus, calcium, and vitamin B5, while rice has more folate and iron.
  • Semolina's daily need coverage for vitamin B6 is 28% higher.
  • Rice contains 7 times less calcium than semolina. Semolina contains 71mg of calcium, while rice contains 10mg.

The food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Semolina vs Rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +610%
Contains more PotassiumPotassium +397.1%
Contains more CopperCopper +311.6%
Contains more ZincZinc +108.2%
Contains more PhosphorusPhosphorus +255.8%
Contains more ManganeseManganese +119.3%
Contains more SeleniumSelenium +165.3%
Contains more IronIron +62.2%
Contains less SodiumSodium -50%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Rice
Rice
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin B1Vitamin B1 +37.4%
Contains more Vitamin B2Vitamin B2 +284.6%
Contains more Vitamin B3Vitamin B3 +242%
Contains more Vitamin B5Vitamin B5 +72.3%
Contains more Vitamin B6Vitamin B6 +386%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +33.3%
Contains more FolateFolate +625%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Rice DV% diff.
Starch 68.29g 28%
Vitamin B6 0.452mg 0.093mg 28%
Copper 0.284mg 0.069mg 24%
Manganese 1.035mg 0.472mg 24%
Selenium 19.9µg 7.5µg 23%
Vitamin B3 5.048mg 1.476mg 22%
Carbs 80.89g 28.17g 18%
Phosphorus 153mg 43mg 16%
Folate 8µg 58µg 13%
Calories 374kcal 130kcal 12%
Protein 7.51g 2.69g 10%
Calcium 71mg 10mg 6%
Iron 0.74mg 1.2mg 6%
Fiber 1.8g 0.4g 6%
Vitamin B5 0.672mg 0.39mg 6%
Zinc 1.02mg 0.49mg 5%
Vitamin B1 0.224mg 0.163mg 5%
Magnesium 27mg 12mg 4%
Potassium 174mg 35mg 4%
Vitamin B2 0.05mg 0.013mg 3%
Polyunsaturated fat 0.322g 0.076g 2%
Fats 1.03g 0.28g 1%
Saturated fat 0.294g 0.077g 1%
Protein per 100 calories 2g 2.1g N/A
Calories per 10 g protein 498kcal 483kcal N/A
Weight per 100 calories 27g 77g N/A
Net carbs 79.09g 27.77g N/A
Sugar 0.33g 0.05g N/A
Sodium 2mg 1mg 0%
Vitamin E 0.03mg 0.04mg 0%
Vitamin K 0.1µg 0µg 0%
Choline 2.1mg 0%
Monounsaturated fat 0.258g 0.088g 0%
Tryptophan 0.103mg 0.031mg 0%
Threonine 0.271mg 0.096mg 0%
Isoleucine 0.339mg 0.116mg 0%
Leucine 0.656mg 0.222mg 0%
Lysine 0.215mg 0.097mg 0%
Methionine 0.183mg 0.063mg 0%
Phenylalanine 0.398mg 0.144mg 0%
Valine 0.47mg 0.164mg 0%
Histidine 0.185mg 0.063mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +179.2%
Contains more FatsFats +267.9%
Contains more CarbsCarbs +187.1%
Contains more OtherOther +69%
Contains more WaterWater +594.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +193.2%
Contains more Poly. FatPolyunsaturated fat +323.7%
Contains less Sat. FatSaturated fat -73.8%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.