Comparing Nutrients in 100 calories Cooked Short-grain White RiceVS Semolina

Weight per 100 calories

Cooked Short-grain White Rice

77g

Semolina

28g

Semolina has 2.8 times more energy per unit of mass than Cooked Short-grain White Rice, which is high in comparison to other foods. Cooked Short-grain White Rice having average energy density.

Which food has more nutrients per 100 calories - Cooked Short-grain White Rice or Semolina?

Macros Ratio

Protein Fat Carbs

Cooked Short-grain White Rice

92%

Semolina

14%

83%

100 kcal ▼

Macro Nutrients

Cooked Short-grain White Ricevs Semolina

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.15%0.15g

Fat

0.3%0.29g

0.15 gvs0.29 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.12%0.039g

Saturated Fat

0.13%0.042g

0.039 gvs0.042 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.43%0.007g

Omega 3

0.64%0.01g

0.007 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.19%0.032g

Omega 6

0.64%0.11g

0.032 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17%22g

Carbohydrate

15.6%20.2g

22 gvs20.2 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

2.85%1.1g

NA gvs1.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.24%1.8g

Protein

6.3%3.52g

1.8 gvs3.52 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Short-grain White Ricevs Semolina

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.3%0.015mg

Vitamin B1

6.5%0.078mg

Thiamine

0.015 mgvs0.078 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0.95%0.012mg

Vitamin B2

1.7%0.022mg

Riboflavin

0.012 mgvs0.022 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.92%0.31mg

Vitamin B3

5.75%0.92mg

Niacin, nicotinic acid, niacinamide

0.31 mgvs0.92 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.1%0.31mg

Vitamin B5

3.22%0.16mg

Pantothenic acid

0.31 mgvs0.16 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.5%0.045mg

Vitamin B6

2.2%0.029mg

Pyridoxine

0.045 mgvs0.029 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.38%1.54μg

Vitamin B9

5%20μg

Folates and Folic Acid

1.54 μgvs20 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Short-grain White Ricevs Semolina

0.077%0.77mg

Calcium

0.47%4.72mg

0.77 mgvs4.72 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.15%0.055mg

Copper

5.83%0.053mg

0.055 mgvs0.053 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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1.92%0.15mg

Iron

4.27%0.34mg

0.15 mgvs0.34 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.47%6.15mg

Magnesium

3.1%13mg

6.15 mgvs13 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12%0.27mg

Manganese

7.48%0.17mg

0.27 mgvs0.17 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.63%25.4mg

Phosphorus

5.4%37.8mg

25.4 mgvs37.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.59%20mg

Potassium

1.5%51.7mg

20 mgvs51.7 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

NA μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

0.019%0.28mg

0 mgvs0.28 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.8%0.31mg

Zinc

2.65%0.29mg

0.31 mgvs0.29 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.42%52.7g

Water

0.095%3.5g

52.7 gvs3.5 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cooked Short-grain White Rice vs Semolina:

Cooked Short-grain White Rice has 1.9 times more Vitamin B5 and 1.6 times more Vitamin B6 than Semolina.
While Semolina contains 5.1 times more Vitamin B1, 1.8 times more Vitamin B2, 3 times more Vitamin B3 and 13 times more Vitamin B9 than Cooked Short-grain White Rice.
Both Cooked Short-grain White Rice as well as Semolina have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Short-grain White Rice vs Semolina:

Cooked Short-grain White Rice has 1.6 times more Manganese and 15 times more Water than Semolina.
While Semolina contains 2.2 times more Iron, 2.1 times more Magnesium, 1.5 times more Phosphorus and 2.6 times more Potassium than Cooked Short-grain White Rice.
Both Cooked Short-grain White Rice and Semolina have similar amounts of Copper and Zinc per 100 kcal.
Both Cooked Short-grain White Rice as well as Semolina have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Semolina contains 1.9 times more Protein than Cooked Short-grain White Rice.
Both Cooked Short-grain White Rice and Semolina have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Cooked Short-grain White Rice as well as Semolina have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Short-grain White RiceVS Wheat FlourSemolinaVS Wheat Flour

Compare Foods

Comparing Nutrients in 100 calories Cooked Short-grain White RiceVS Semolina

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Short-grain White Rice or Semolina?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: