Discover which food has more nutrients per 100 calories - Enriched Semolina or Rye?
Lets compare vitamin content per 100 calories of Enriched Semolina vs Rye:
100 calories of Enriched Semolina have 2.4 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B3 and 4.5 times more Vitamin B9 than Rye.
While 100 kcal of Rye grain contain 2.7 times more Vitamin B5 and 3 times more Vitamin B6 than Enriched Semolina.
Both Enriched Semolina as well as Rye grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 calories.
Comparing minerals per 100 calories for Enriched Semolina vs Rye:
100 calories of Enriched Semolina have 1.6 times more Iron and 6 times more Selenium than Rye.
While 100 kcal of Rye grain contain 2.1 times more Copper, 2.5 times more Magnesium, 4.4 times more Manganese, 2.6 times more Phosphorus, 2.9 times more Potassium and 2.7 times more Zinc than Enriched Semolina.
100 calories of Enriched Semolina lack sufficient amounts of Potassium
Both Enriched Semolina as well as Rye grain lack sufficient amounts of Calcium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 kcal of Rye grain contain 4.1 times more Fiber than Enriched Semolina.
Both Enriched Semolina and Rye offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
Both Enriched Semolina as well as Rye grain provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.