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  6. Millet flour vs. Semolina

Millet flour vs. Semolina — In-Depth Nutrition Comparison

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Summary of differences between Millet flour and Semolina

  • Semolina has less Iron, Copper, Selenium, Magnesium, Phosphorus, Vitamin B1, Zinc, Vitamin B5, Folate, and Fiber than Millet flour.
  • Millet flour covers your daily need of Iron 40% more than Semolina.
  • Millet flour has 5 times more Folate than Semolina. While Millet flour has 42µg of Folate, Semolina has only 8µg.

These are the specific foods used in this comparison Millet flour and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Millet flour 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 flour
Millet flour
7
:
3
Semolina
Semolina
Contains more Iron +432.4%
Contains more Magnesium +340.7%
Contains more Phosphorus +86.3%
Contains more Potassium +28.7%
Contains more Zinc +157.8%
Contains more Copper +88.4%
Contains more Selenium +64.3%
Contains more Calcium +407.1%
Contains less Sodium -50%
Equal in Manganese - 1.035
Millet flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 148% 85% 123% 20% 1% 72% 179% 131% 179%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +432.4%
Contains more Magnesium +340.7%
Contains more Phosphorus +86.3%
Contains more Potassium +28.7%
Contains more Zinc +157.8%
Contains more Copper +88.4%
Contains more Selenium +64.3%
Contains more Calcium +407.1%
Contains less Sodium -50%
Equal in Manganese - 1.035

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 flour
Millet flour
7
:
4
Semolina
Semolina
Contains more Vitamin E +266.7%
Contains more Vitamin B1 +84.4%
Contains more Vitamin B2 +46%
Contains more Vitamin B3 +19.3%
Contains more Vitamin B5 +88.5%
Contains more Folate +425%
Contains more Vitamin K +700%
Contains more Vitamin B6 +21.5%
Millet flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 104% 17% 113% 77% 86% 32% 0% 2%
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 E +266.7%
Contains more Vitamin B1 +84.4%
Contains more Vitamin B2 +46%
Contains more Vitamin B3 +19.3%
Contains more Vitamin B5 +88.5%
Contains more Folate +425%
Contains more Vitamin K +700%
Contains more Vitamin B6 +21.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet flour
Millet flour
3
:
2
Semolina
Semolina
Contains more Protein +43.1%
Contains more Fats +312.6%
Contains more Other +70.4%
Contains more Water +13.7%
Equal in Carbs - 80.89
Millet flour
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 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 Protein +43.1%
Contains more Fats +312.6%
Contains more Other +70.4%
Contains more Water +13.7%
Equal in Carbs - 80.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet flour
Millet flour
2
:
1
Semolina
Semolina
Contains more Monounsaturated Fat +258.1%
Contains more Polyunsaturated fat +713%
Contains less Saturated Fat -45.1%
Millet flour
13% 23% 64%
Saturated Fat: 0.536 g
Monounsaturated Fat: 0.924 g
Polyunsaturated fat: 2.618 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +258.1%
Contains more Polyunsaturated fat +713%
Contains less Saturated Fat -45.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Millet flour
Millet flour
4
:
1
Semolina
Semolina
Contains more Sucrose +42.9%
Contains more Glucose +1045.5%
Contains more Maltose +∞%
Contains more Fructose +∞%
Equal in Starch - 68.29
Millet flour
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
Semolina
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 Sucrose +42.9%
Contains more Glucose +1045.5%
Contains more Maltose +∞%
Contains more Fructose +∞%
Equal in Starch - 68.29

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet flour Semolina Opinion
Net carbs 71.62g 79.09g Semolina
Protein 10.75g 7.51g Millet flour
Fats 4.25g 1.03g Millet flour
Carbs 75.12g 80.89g Semolina
Calories 382kcal 374kcal Millet flour
Starch 69.88g 68.29g Millet flour
Fructose 0g 0.02g Semolina
Sugar 1.66g 0.33g Semolina
Fiber 3.5g 1.8g Millet flour
Calcium 14mg 71mg Semolina
Iron 3.94mg 0.74mg Millet flour
Magnesium 119mg 27mg Millet flour
Phosphorus 285mg 153mg Millet flour
Potassium 224mg 174mg Millet flour
Sodium 4mg 2mg Semolina
Zinc 2.63mg 1.02mg Millet flour
Copper 0.535mg 0.284mg Millet flour
Manganese 1.002mg 1.035mg Semolina
Selenium 32.7µg 19.9µg Millet flour
Vitamin E 0.11mg 0.03mg Millet flour
Vitamin B1 0.413mg 0.224mg Millet flour
Vitamin B2 0.073mg 0.05mg Millet flour
Vitamin B3 6.02mg 5.048mg Millet flour
Vitamin B5 1.267mg 0.672mg Millet flour
Vitamin B6 0.372mg 0.452mg Semolina
Folate 42µg 8µg Millet flour
Vitamin K 0.8µg 0.1µg Millet flour
Tryptophan 0.17mg 0.103mg Millet flour
Threonine 0.354mg 0.271mg Millet flour
Isoleucine 0.473mg 0.339mg Millet flour
Leucine 1.537mg 0.656mg Millet flour
Lysine 0.144mg 0.215mg Semolina
Methionine 0.319mg 0.183mg Millet flour
Phenylalanine 0.675mg 0.398mg Millet flour
Valine 0.584mg 0.47mg Millet flour
Histidine 0.257mg 0.185mg Millet flour
Trans Fat 0.002g Semolina
Saturated Fat 0.536g 0.294g Semolina
Monounsaturated Fat 0.924g 0.258g Millet flour
Polyunsaturated fat 2.618g 0.322g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour
Omega-3 - ALA 0.044g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour 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
36%
Millet flour
26%
Semolina
Minerals Daily Need Coverage Score
94%
Millet flour
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 1.33g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.242g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 16)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $1.4)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
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 flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.