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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +140.7%
Contains more IronIron +183.8%
Contains more CalciumCalcium +51.1%
Contains more PotassiumPotassium +28.9%
Contains more CopperCopper +90.6%
Contains more ZincZinc +18.6%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +21.2%
Contains more SeleniumSelenium +261.8%
~equal in Phosphorus ~153mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin E Vitamin E +533.3%
Contains more FolateFolate +175%
Contains more Vitamin B1Vitamin B1 +1393.3%
Contains more Vitamin B2Vitamin B2 +127.3%
Contains more Vitamin B3Vitamin B3 +2048.1%
Contains more Vitamin B6Vitamin B6 +300%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
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 FatsFats +53.4%
Contains more WaterWater +662.3%
Contains more ProteinProtein +97.6%
Contains more CarbsCarbs +332.8%
~equal in Other ~0.71g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
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 more StarchStarch +320.8%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth grain Semolina Opinion
Calories 102kcal 374kcal Semolina
Protein 3.8g 7.51g Semolina
Fats 1.58g 1.03g Amaranth grain
Net carbs 16.59g 79.09g Semolina
Carbs 18.69g 80.89g Semolina
Magnesium 65mg 27mg Amaranth grain
Calcium 47mg 71mg Semolina
Potassium 135mg 174mg Semolina
Iron 2.1mg 0.74mg Amaranth grain
Sugar 0.33g Amaranth grain
Fiber 2.1g 1.8g Amaranth grain
Copper 0.149mg 0.284mg Semolina
Zinc 0.86mg 1.02mg Semolina
Starch 16.23g 68.29g Semolina
Phosphorus 148mg 153mg Semolina
Sodium 6mg 2mg Semolina
Vitamin E 0.19mg 0.03mg Amaranth grain
Manganese 0.854mg 1.035mg Semolina
Selenium 5.5µg 19.9µg Semolina
Vitamin B1 0.015mg 0.224mg Semolina
Vitamin B2 0.022mg 0.05mg Semolina
Vitamin B3 0.235mg 5.048mg Semolina
Vitamin B5 0.672mg Semolina
Vitamin B6 0.113mg 0.452mg Semolina
Vitamin K 0.1µg Semolina
Folate 22µg 8µg Amaranth grain
Saturated Fat 0.294g Amaranth grain
Monounsaturated Fat 0.258g Semolina
Polyunsaturated fat 0.322g Semolina
Tryptophan 0.103mg Semolina
Threonine 0.271mg Semolina
Isoleucine 0.339mg Semolina
Leucine 0.656mg Semolina
Lysine 0.215mg Semolina
Methionine 0.183mg Semolina
Phenylalanine 0.398mg Semolina
Valine 0.47mg Semolina
Histidine 0.185mg Semolina
Fructose 0.02g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Amaranth grain
24%
Semolina
Minerals Daily Need Coverage Score
43%
Amaranth grain
52%
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 minerals?
Semolina
Semolina is relatively richer in minerals
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.294g)

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. 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.