Amaranth grain vs. Semolina — In-Depth Nutrition Comparison
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How are Amaranth grain and Semolina different?
- Amaranth grain is richer in Iron, and Magnesium, while Semolina is higher in Vitamin B3, Selenium, Vitamin B6, Vitamin B1, Copper, and Manganese.
- Semolina covers your daily need of Vitamin B3 30% more than Amaranth grain.
- Amaranth grain contains 3 times more Iron than Semolina. Amaranth grain contains 2.1mg of Iron, while Semolina contains 0.74mg.
Amaranth grain, cooked and Rice, white, long-grain, parboiled, unenriched, dry types were used in this article.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Iron
+183.8%
Contains
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Magnesium
+140.7%
Contains
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Calcium
+51.1%
Contains
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Potassium
+28.9%
Contains
less
Sodium
-66.7%
Contains
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Zinc
+18.6%
Contains
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Copper
+90.6%
Contains
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Manganese
+21.2%
Contains
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Selenium
+261.8%
Equal in Phosphorus - 153
Contains
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Iron
+183.8%
Contains
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Magnesium
+140.7%
Contains
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Calcium
+51.1%
Contains
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Potassium
+28.9%
Contains
less
Sodium
-66.7%
Contains
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Zinc
+18.6%
Contains
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Copper
+90.6%
Contains
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Manganese
+21.2%
Contains
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Selenium
+261.8%
Equal in Phosphorus - 153
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin E
+533.3%
Contains
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Folate
+175%
Contains
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Vitamin B1
+1393.3%
Contains
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Vitamin B2
+127.3%
Contains
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Vitamin B3
+2048.1%
Contains
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Vitamin B6
+300%
Contains
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Vitamin E
+533.3%
Contains
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Folate
+175%
Contains
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Vitamin B1
+1393.3%
Contains
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Vitamin B2
+127.3%
Contains
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Vitamin B3
+2048.1%
Contains
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Vitamin B6
+300%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+53.4%
Contains
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Water
+662.3%
Contains
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Protein
+97.6%
Contains
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Carbs
+332.8%
Equal in Other - 0.71
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
Contains
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Fats
+53.4%
Contains
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Water
+662.3%
Contains
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Protein
+97.6%
Contains
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Carbs
+332.8%
Equal in Other - 0.71
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+320.8%
Contains
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Sucrose
+∞%
Contains
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Glucose
+∞%
Contains
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Fructose
+∞%
Starch:
16.23 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
68.29 g
Sucrose:
0.21 g
Glucose:
0.11 g
Fructose:
0.02 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+320.8%
Contains
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Sucrose
+∞%
Contains
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Glucose
+∞%
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Fructose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 16.59g | 79.09g |
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| Protein | 3.8g | 7.51g |
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| Fats | 1.58g | 1.03g |
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| Carbs | 18.69g | 80.89g |
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| Calories | 102kcal | 374kcal |
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| Starch | 16.23g | 68.29g |
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| Fructose | 0.02g |
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| Sugar | 0.33g |
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| Fiber | 2.1g | 1.8g |
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| Calcium | 47mg | 71mg |
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| Iron | 2.1mg | 0.74mg |
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| Magnesium | 65mg | 27mg |
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| Phosphorus | 148mg | 153mg |
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| Potassium | 135mg | 174mg |
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| Sodium | 6mg | 2mg |
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| Zinc | 0.86mg | 1.02mg |
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| Copper | 0.149mg | 0.284mg |
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| Manganese | 0.854mg | 1.035mg |
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| Selenium | 5.5µg | 19.9µg |
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| Vitamin E | 0.19mg | 0.03mg |
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| Vitamin B1 | 0.015mg | 0.224mg |
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| Vitamin B2 | 0.022mg | 0.05mg |
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| Vitamin B3 | 0.235mg | 5.048mg |
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| Vitamin B5 | 0.672mg |
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| Vitamin B6 | 0.113mg | 0.452mg |
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| Folate | 22µg | 8µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.103mg |
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| Threonine | 0.271mg |
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| Isoleucine | 0.339mg |
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| Leucine | 0.656mg |
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| Lysine | 0.215mg |
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| Methionine | 0.183mg |
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| Phenylalanine | 0.398mg |
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| Valine | 0.47mg |
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| Histidine | 0.185mg |
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| Saturated Fat | 0.294g |
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| Monounsaturated Fat | 0.258g |
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| Polyunsaturated fat | 0.322g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
26%
Minerals Daily Need Coverage Score
43%
52%
Comparison summary
Which food contains less Sodium?
Semolina contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 43)
Which food is cheaper?
Semolina is cheaper (difference - $1.6)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is richer in vitamins?
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain is lower in Sugar (difference - 0.33g)
Which food is lower in Cholesterol?
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain is lower in Saturated Fat (difference - 0.294g)