Comparing Nutrients in 300 calories Cooked Short-grain White Rice VS Semolina

Weight per 300 calories

• Cooked Short-grain White Rice: 231g
• Semolina: 83.3g

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 300 calories - Cooked Short-grain White Rice or Semolina?

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Semolina	14%	3%	83%

Macro Nutrients

	Cooked Short-grain White Rice	Semolina	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	1.93% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.3g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	8.55% 3.25g	38g per day for Men 19-50 years
Protein	9.73% 5.45g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Semolina	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.85% 0.046mg	19.4% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.84% 0.037mg	5.13% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.77% 0.92mg	17.2% 2.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	6.6% 0.086mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.15% 4.6μg	15% 60μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice	Semolina	Recommended Dietary Allowance
Calcium	0.23% 2.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	17.5% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	5.77% 0.46mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.5mg	9.33% 39mg	420mg per day for Men 19-50 years
Manganese	36% 0.82mg	22.4% 0.52mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 76mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	1.76% 60mg	4.56% 155mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.056% 0.83mg	1500mg per day for Men 19-50 years
Zinc	8.4% 0.92mg	7.95% 0.88mg	11mg per day for Men 19-50 years
Water	4.27% 158g	0.29% 10.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.
• Both Cooked Short-grain White Rice as well as Semolina have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 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 300 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 300 kcal.