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  6. Millet vs. Semolina

Millet vs. Semolina — In-Depth Nutrition Comparison

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How are Millet and Semolina different?

  • Semolina is higher than Millet in Selenium, Manganese, Vitamin B6, Vitamin B3, Copper, Vitamin B5, Vitamin B1, Phosphorus, and Calcium.
  • Semolina covers your daily need of Selenium 35% more than Millet.
  • Millet contains 2 times more Magnesium than Semolina. Millet contains 44mg of Magnesium, while Semolina contains 27mg.

Millet, cooked and Rice, white, long-grain, parboiled, unenriched, dry types were used in this article.

Infographic

Millet vs Semolina infographic
Infographic link

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.
Millet
Millet
1
:
8
Semolina
Semolina
Contains more Magnesium +63%
Contains more Calcium +2266.7%
Contains more Iron +17.5%
Contains more Phosphorus +53%
Contains more Potassium +180.6%
Contains more Zinc +12.1%
Contains more Copper +76.4%
Contains more Manganese +280.5%
Contains more Selenium +2111.1%
Equal in Sodium - 2
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Magnesium +63%
Contains more Calcium +2266.7%
Contains more Iron +17.5%
Contains more Phosphorus +53%
Contains more Potassium +180.6%
Contains more Zinc +12.1%
Contains more Copper +76.4%
Contains more Manganese +280.5%
Contains more Selenium +2111.1%
Equal in Sodium - 2

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.
Millet
Millet
4
:
5
Semolina
Semolina
Contains more Vitamin A +∞%
Contains more Vitamin B2 +64%
Contains more Folate +137.5%
Contains more Vitamin K +200%
Contains more Vitamin E +50%
Contains more Vitamin B1 +111.3%
Contains more Vitamin B3 +279.5%
Contains more Vitamin B5 +293%
Contains more Vitamin B6 +318.5%
Millet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +64%
Contains more Folate +137.5%
Contains more Vitamin K +200%
Contains more Vitamin E +50%
Contains more Vitamin B1 +111.3%
Contains more Vitamin B3 +279.5%
Contains more Vitamin B5 +293%
Contains more Vitamin B6 +318.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
1
:
4
Semolina
Semolina
Contains more Water +624.2%
Contains more Protein +114%
Contains more Carbs +241.7%
Contains more Other +73.2%
Equal in Fats - 1.03
Millet
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more Water +624.2%
Contains more Protein +114%
Contains more Carbs +241.7%
Contains more Other +73.2%
Equal in Fats - 1.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
2
:
1
Semolina
Semolina
Contains less Saturated Fat -41.5%
Contains more Polyunsaturated fat +57.8%
Contains more Monounsaturated Fat +40.2%
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -41.5%
Contains more Polyunsaturated fat +57.8%
Contains more Monounsaturated Fat +40.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet Semolina
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet Semolina Opinion
Net carbs 22.37g 79.09g Semolina
Protein 3.51g 7.51g Semolina
Fats 1g 1.03g Semolina
Carbs 23.67g 80.89g Semolina
Calories 119kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.13g 0.33g Millet
Fiber 1.3g 1.8g Semolina
Calcium 3mg 71mg Semolina
Iron 0.63mg 0.74mg Semolina
Magnesium 44mg 27mg Millet
Phosphorus 100mg 153mg Semolina
Potassium 62mg 174mg Semolina
Sodium 2mg 2mg
Zinc 0.91mg 1.02mg Semolina
Copper 0.161mg 0.284mg Semolina
Manganese 0.272mg 1.035mg Semolina
Selenium 0.9µg 19.9µg Semolina
Vitamin A 3IU 0IU Millet
Vitamin E 0.02mg 0.03mg Semolina
Vitamin B1 0.106mg 0.224mg Semolina
Vitamin B2 0.082mg 0.05mg Millet
Vitamin B3 1.33mg 5.048mg Semolina
Vitamin B5 0.171mg 0.672mg Semolina
Vitamin B6 0.108mg 0.452mg Semolina
Folate 19µg 8µg Millet
Vitamin K 0.3µg 0.1µg Millet
Tryptophan 0.038mg 0.103mg Semolina
Threonine 0.113mg 0.271mg Semolina
Isoleucine 0.148mg 0.339mg Semolina
Leucine 0.446mg 0.656mg Semolina
Lysine 0.067mg 0.215mg Semolina
Methionine 0.07mg 0.183mg Semolina
Phenylalanine 0.185mg 0.398mg Semolina
Valine 0.184mg 0.47mg Semolina
Histidine 0.075mg 0.185mg Semolina
Saturated Fat 0.172g 0.294g Millet
Monounsaturated Fat 0.184g 0.258g Semolina
Polyunsaturated fat 0.508g 0.322g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
10%
Millet
26%
Semolina
Minerals Daily Need Coverage Score
22%
Millet
52%
Semolina

Comparison summary

Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 0.122g)
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.8)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/nutrients
  2. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.