Amaranth vs. Semolina — In-Depth Nutrition Comparison
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How are amaranth and semolina different?
- Amaranth 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 for vitamin B3, 30% more than amaranth.
- Amaranth contains 3 times more iron than semolina. Amaranth contains 2.1mg of iron, while semolina contains 0.74mg.
- Amaranth has a higher glycemic index (97) than semolina (54).
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 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% |
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 more Vitamin EVitamin 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B3 | 0.235mg | 5.048mg | 30% |
| Vitamin B6 | 0.113mg | 0.452mg | 26% |
| Selenium | 5.5µg | 19.9µg | 26% |
| Carbs | 18.69g | 80.89g | 21% |
| Starch | 16.23g | 68.29g | 21% |
| Vitamin B1 | 0.015mg | 0.224mg | 17% |
| Iron | 2.1mg | 0.74mg | 17% |
| Copper | 0.149mg | 0.284mg | 15% |
| Calories | 102kcal | 374kcal | 14% |
| Vitamin B5 | 0.672mg | 13% | |
| Magnesium | 65mg | 27mg | 9% |
| Manganese | 0.854mg | 1.035mg | 8% |
| Protein | 3.8g | 7.51g | 7% |
| Folate | 22µg | 8µg | 4% |
| Vitamin B2 | 0.022mg | 0.05mg | 2% |
| Calcium | 47mg | 71mg | 2% |
| Polyunsaturated fat | 0.322g | 2% | |
| Saturated fat | 0.294g | 1% | |
| Fiber | 2.1g | 1.8g | 1% |
| Fats | 1.58g | 1.03g | 1% |
| Monounsaturated fat | 0.258g | 1% | |
| Vitamin E | 0.19mg | 0.03mg | 1% |
| Phosphorus | 148mg | 153mg | 1% |
| Zinc | 0.86mg | 1.02mg | 1% |
| Potassium | 135mg | 174mg | 1% |
| Net carbs | 16.59g | 79.09g | N/A |
| Sugar | 0.33g | N/A | |
| Sodium | 6mg | 2mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.103mg | 0% | |
| Threonine | 0.271mg | 0% | |
| Isoleucine | 0.339mg | 0% | |
| Leucine | 0.656mg | 0% | |
| Lysine | 0.215mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.398mg | 0% | |
| Valine | 0.47mg | 0% | |
| Histidine | 0.185mg | 0% | |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
