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Comparing Nutrients in 500 calories Raw Short-grain White RiceVS Semolina

Weight per 500 calories

Raw Short-grain White Rice
140g
Semolina
139g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - Raw Short-grain White Rice or Semolina?

Macros Ratio

Protein Fat Carbs

Raw Short-grain White Rice
7%
1%
92%
Semolina
14%
3%
83%
500 kcal ▼

Macro Nutrients

Raw Short-grain White Ricevs Semolina
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.75%0.73g
Fat
1.5%1.46g
0.73 gvs1.46 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.61%0.2g
Saturated Fat
0.65%0.21g
0.2 gvs0.21 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.1%0.034g
Omega 3
3.2%0.051g
0.034 gvs0.051 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.94%0.16g
Omega 6
3.2%0.55g
0.16 gvs0.55 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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85%111g
Carbohydrate
78%101g
111 gvs101 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
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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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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NA
Fiber
14.3%5.4g
NA gvs5.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16.2%9.08g
Protein
31.4%17.6g
9.08 gvs17.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Raw Short-grain White Ricevs Semolina
NA
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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8.15%0.098mg
Vitamin B1
32.4%0.39mg
Thiamine
0.098 mgvs0.39 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.16%0.067mg
Vitamin B2
8.55%0.11mg
Riboflavin
0.067 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14%2.23mg
Vitamin B3
28.7%4.6mg
Niacin, nicotinic acid, niacinamide
2.23 mgvs4.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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36%1.8mg
Vitamin B5
16%0.81mg
Pantothenic acid
1.8 mgvs0.81 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.4%0.24mg
Vitamin B6
11%0.14mg
Pyridoxine
0.24 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.1%8.38μg
Vitamin B9
25%100μg
Folates and Folic Acid
8.38 μgvs100 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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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Raw Short-grain White Ricevs Semolina
0.42%4.2mg
Calcium
2.36%23.6mg
4.2 mgvs23.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32.6%0.29mg
Copper
29%0.26mg
0.29 mgvs0.26 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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14%1.1mg
Iron
21.4%1.7mg
1.1 mgvs1.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.65%32mg
Magnesium
15.5%65.3mg
32 mgvs65.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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63%1.45mg
Manganese
37.4%0.86mg
1.45 mgvs0.86 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Cereals rich in Manganese
NA
Molybdenum
NA
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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19%133mg
Phosphorus
27%189mg
133 mgvs189 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.12%106mg
Potassium
7.6%258mg
106 mgvs258 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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

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0.093%1.4mg
Sodium
0.093%1.4mg
1.4 mgvs1.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14%1.54mg
Zinc
13.3%1.46mg
1.54 mgvs1.46 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.5%18.6g
Water
0.48%17.6g
18.6 gvs17.6 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Raw Short-grain White Rice vs Semolina:
Comparing minerals per 500 calories for Raw Short-grain White Rice vs Semolina:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Raw Short-grain White RiceVS Cooked Short-grain White RiceSemolinaVS Cooked Short-grain White RiceRaw Short-grain White RiceVS Wheat FlourSemolinaVS Wheat Flour
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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