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  6. Semolina vs. Wild rice raw

Semolina vs. Wild rice raw — In-Depth Nutrition Comparison

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The main differences between semolina and wild rice raw

  • Semolina is richer in selenium, yet wild rice raw is richer in zinc, phosphorus, magnesium, copper, folate, fiber, protein, vitamin B2, and iron.
  • Daily need coverage for zinc for wild rice raw is 45% higher.
  • Semolina contains 7 times more selenium than wild rice raw. Semolina contains 19.9µg of selenium, while wild rice raw contains 2.8µg.

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

Infographic

Semolina vs Wild rice raw infographic
Infographic link

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +238.1%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +610.7%
Contains more MagnesiumMagnesium +555.6%
Contains more PotassiumPotassium +145.4%
Contains more IronIron +164.9%
Contains more CopperCopper +84.5%
Contains more ZincZinc +484.3%
Contains more PhosphorusPhosphorus +183%
Contains more ManganeseManganese +28.4%

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.
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%
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% 0.33% 16% 29% 60% 126% 64% 90% 0% 4.8% 71%
Contains more Vitamin B1Vitamin B1 +94.8%
Contains more Vitamin B6Vitamin B6 +15.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2633.3%
Contains more Vitamin B2Vitamin B2 +424%
Contains more Vitamin B3Vitamin B3 +33.4%
Contains more Vitamin B5Vitamin B5 +59.8%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +1087.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Wild rice raw DV% diff.
Zinc 1.02mg 5.96mg 45%
Phosphorus 153mg 433mg 40%
Magnesium 27mg 177mg 36%
Selenium 19.9µg 2.8µg 31%
Starch 68.29g 28%
Copper 0.284mg 0.524mg 27%
Folate 8µg 95µg 22%
Fiber 1.8g 6.2g 18%
Vitamin B2 0.05mg 0.262mg 16%
Iron 0.74mg 1.96mg 15%
Protein 7.51g 14.73g 14%
Manganese 1.035mg 1.329mg 13%
Vitamin B3 5.048mg 6.733mg 11%
Vitamin B1 0.224mg 0.115mg 9%
Vitamin B5 0.672mg 1.074mg 8%
Potassium 174mg 427mg 7%
Choline 35mg 6%
Calcium 71mg 21mg 5%
Vitamin E 0.03mg 0.82mg 5%
Vitamin B6 0.452mg 0.391mg 5%
Carbs 80.89g 74.9g 2%
Vitamin K 0.1µg 1.9µg 2%
Polyunsaturated fat 0.322g 0.676g 2%
Calories 374kcal 357kcal 1%
Saturated fat 0.294g 0.156g 1%
Protein per 100 calories 2g 4.1g N/A
Calories per 10 g protein 498kcal 242kcal N/A
Weight per 100 calories 27g 28g N/A
Fats 1.03g 1.08g 0%
Net carbs 79.09g 68.7g N/A
Sugar 0.33g 2.5g N/A
Sodium 2mg 7mg 0%
Vitamin A 1µg 0%
Monounsaturated fat 0.258g 0.159g 0%
Tryptophan 0.103mg 0.179mg 0%
Threonine 0.271mg 0.469mg 0%
Isoleucine 0.339mg 0.618mg 0%
Leucine 0.656mg 1.018mg 0%
Lysine 0.215mg 0.629mg 0%
Methionine 0.183mg 0.438mg 0%
Phenylalanine 0.398mg 0.721mg 0%
Valine 0.47mg 0.858mg 0%
Histidine 0.185mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +27.1%
Contains more ProteinProtein +96.1%
~equal in Fats ~1.08g
~equal in Carbs ~74.9g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +62.3%
Contains less Sat. FatSaturated fat -46.9%
Contains more Poly. FatPolyunsaturated fat +109.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +219%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.