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Rye grain vs Semolina: How Do They Compare?

This article explains the key similarities and differences between rye grain and semolina, foods from the grains food group. Read on to learn more about the rye grain vs semolina comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on January 23, 2023.

Rye grain and semolina belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare rye grain and semolina and help you learn more about their similarities and differences.

Rye grain

Rye grain (Secale cereale) is a cereal grain that is closely related to wheat and barley.

It is a good source of dietary fibers, vitamins, minerals, and antioxidants, including B vitamins like niacin and folate, as well as minerals like iron, zinc, and magnesium.

The high fiber content of rye grain has been linked to improved digestion, weight management, and lower cholesterol levels. It also contains a unique type of dietary fiber called arabinoxylan, which has been shown to have a prebiotic effect on gut health.

Rye grain is commonly used in bread making and traditional dishes such as rye porridge and crisp bread. It can also be milled into flour and used in baking or cooked and eaten as a side dish.

Rye grain is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E, and Vitamin K.


Semolina (Triticum durum) is a coarse, granular flour that is made from the hard durum wheat, a type of wheat that is high in gluten and protein.

It is a good source of carbohydrates, protein, and small amounts of minerals like iron and zinc. It is also rich in B vitamins such as niacin and thiamin.

Semolina is commonly used in the production of pasta and other traditional Italian dishes like couscous and gnocchi. It is also used in some breads, pastries, and other baked goods. It gives pasta a distinct texture and yellow color due to the presence of carotenoids in the wheat endosperm.

Semolina is gluten-rich, thus, it is not suitable for people with gluten sensitivities or celiac disease. Semolina can be enjoyed in moderate portions as part of a balanced diet, combined with vegetables, lean protein sources, and healthy fats.

Semolina is not an excellent source of any particular vitamin.

However, it also contains a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).

Rye grain vs Semolina Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing rye grain vs semolina.

This comparison will start by comparing the caloric value of rye grain and semolina and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Rye grainSemolina
Energy338 kcal360 kcal
Carbs75.9 g72.8 g
Sugar0.98 g2.67 g
Fiber15.1 g3.9 g
Protein10.3 g12.7 g
Fat1.63 g1.05 g
Saturated Fat0.197 g0.15 g

Rye grain vs Semolina Calories

Most calories in grains come from carbs.

Comparing rye grain vs semolina for weight loss, rye grain is slightly lower in calories, with 338 calories per 100 grams, compared to 360 calories per 100 grams of semolina.

However, both rye grain and semolina can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Rye grain vs Semolina Protein

Grains and most grain products, including rye grain and semolina, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Semolina offers around 19% more protein than rye grain.

Semolina has 12.7 grams of protein per 100 grams, while rye grain has 10.3 grams of protein per 100 grams.

Rye grain vs Semolina Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in rye grain and semolina.

The total amount of carbohydrates is around 4% higher in rye grain than in semolina. It has 75.9 grams per 100 grams, compared to 72.8 grams in semolina.

There’s less sugar in rye grain than in semolina, 63% precisely.

That said, 100 grams of rye grain contains 1 grams of sugar, while the same amount of semolina contains 2.7 grams.

Lastly, let’s take a look at the dietary fiber in rye grain and semolina.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 15.1 grams of fiber per 100 grams, rye grain is a better source of fiber than semolina which rye grain offers 3.9 grams per 100 gram portion.

Rye grain vs Semolina Fats

Like most other grains, rye grain and semolina are low in fat.

Fats in rye grain and semolina are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in rye grain and semolina:

  • Rye grain: 1.6 grams per 100 grams
  • Semolina: 1.1 per 100 grams

Speaking of saturated fats, rye grain and semolina contain the same amount of saturated fats, 0.2 grams per 100 grams.

Rye grain vs Semolina Vitamins Content

This section will discuss the vitamin content of rye grain and semolina.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Rye grain has a higher amount of vitamin B9 (Folate).

However, semolina has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.

Rye grain and semolina contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins rye grain and semolina contain side by side, so you can easily compare them.

Rye grainSemolina
Vitamin A11 IU0
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.316 mg0.28 mg
Vitamin B2 (Riboflavin)0.251 mg0.08 mg
Vitamin B3 (Niacin)4.27 mg3.31 mg
Vitamin B5 (Pantothenic acid)1.46 mg0.58 mg
Vitamin B6 (Pyroxidine)0.294 mg0.103 mg
Vitamin B9 (Folate)38 µg72 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.85 mg0.11 mg
Vitamin K5.9 µg0.1 µg

Rye grain vs Semolina Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the rye grain and semolina comparison focuses on their mineral content.

Rye grain is a better source of selenium than semolina.

On the other hand, semolina is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc.

Rye grain and semolina contain the same amount of fluoride.

Check out the table below to learn how rye grain and semolina compare when it comes to mineral content.

Rye grainSemolina
Calcium24 mg17 mg
Copper0.367 mg0.189 mg
Iron2.63 mg1.23 mg
Magnesium110 mg47 mg
Manganese2.58 mg0.619 mg
Phosphorus332 mg136 mg
Potassium510 mg186 mg
Selenium13.9 µg63.2 µg
Sodium2 mg1 mg
Zinc2.65 mg1.05 mg

The Final Word

This article highlighted the similarities and differences between rye grain and semolina.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.


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