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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

Amaranth grain vs Semolina 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +183.8%
Contains more Magnesium +140.7%
Contains more Calcium +51.1%
Contains more Potassium +28.9%
Contains less Sodium -66.7%
Contains more Zinc +18.6%
Contains more Copper +90.6%
Equal in Phosphorus - 153
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Iron +183.8%
Contains more Magnesium +140.7%
Contains more Calcium +51.1%
Contains more Potassium +28.9%
Contains less Sodium -66.7%
Contains more Zinc +18.6%
Contains more Copper +90.6%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +533.3%
Contains more Folate +175%
Contains more Vitamin B1 +1393.3%
Contains more Vitamin B2 +127.3%
Contains more Vitamin B3 +2048.1%
Contains more Vitamin B6 +300%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
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 E +533.3%
Contains more Folate +175%
Contains more Vitamin B1 +1393.3%
Contains more Vitamin B2 +127.3%
Contains more Vitamin B3 +2048.1%
Contains more Vitamin B6 +300%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Amaranth grain Semolina
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Amaranth grain Semolina Opinion
Net carbs 16.59g 79.09g Semolina
Protein 3.8g 7.51g Semolina
Fats 1.58g 1.03g Amaranth grain
Carbs 18.69g 80.89g Semolina
Calories 102kcal 374kcal Semolina
Starch 16.23g 68.29g Semolina
Fructose g 0.02g Semolina
Sugar g 0.33g Amaranth grain
Fiber 2.1g 1.8g Amaranth grain
Calcium 47mg 71mg Semolina
Iron 2.1mg 0.74mg Amaranth grain
Magnesium 65mg 27mg Amaranth grain
Phosphorus 148mg 153mg Semolina
Potassium 135mg 174mg Semolina
Sodium 6mg 2mg Semolina
Zinc 0.86mg 1.02mg Semolina
Copper 0.149mg 0.284mg Semolina
Vitamin A IU 0IU Semolina
Vitamin E 0.19mg 0.03mg Amaranth grain
Vitamin D IU 0IU Semolina
Vitamin D µg 0µg Semolina
Vitamin C mg 0mg Semolina
Vitamin B1 0.015mg 0.224mg Semolina
Vitamin B2 0.022mg 0.05mg Semolina
Vitamin B3 0.235mg 5.048mg Semolina
Vitamin B5 mg 0.672mg Semolina
Vitamin B6 0.113mg 0.452mg Semolina
Folate 22µg 8µg Amaranth grain
Vitamin B12 µg 0µg Semolina
Vitamin K µg 0.1µg Semolina
Tryptophan mg 0.103mg Semolina
Threonine mg 0.271mg Semolina
Isoleucine mg 0.339mg Semolina
Leucine mg 0.656mg Semolina
Lysine mg 0.215mg Semolina
Methionine mg 0.183mg Semolina
Phenylalanine mg 0.398mg Semolina
Valine mg 0.47mg Semolina
Histidine mg 0.185mg Semolina
Cholesterol mg 0mg Amaranth grain
Trans Fat g g
Saturated Fat g 0.294g Amaranth grain
Monounsaturated Fat g 0.258g Semolina
Polyunsaturated fat g 0.322g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Amaranth grain
26
Semolina
Mineral Summary Score
36
Amaranth grain
34
Semolina

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Amaranth grain
45%
Semolina
Carbohydrates
19%
Amaranth grain
81%
Semolina
Fats
7%
Amaranth grain
5%
Semolina

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 43)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $1.6)
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.33g)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.294g)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.