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 for 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.
- The glycemic index of millet flour is higher.
These are the specific foods used in this comparison Millet flour and Rice, white, long-grain, parboiled, unenriched, dry.
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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 | +340.7% |
| Contains more PotassiumPotassium | +28.7% |
| Contains more IronIron | +432.4% |
| Contains more CopperCopper | +88.4% |
| Contains more ZincZinc | +157.8% |
| Contains more PhosphorusPhosphorus | +86.3% |
| Contains more SeleniumSelenium | +64.3% |
| Contains more CalciumCalcium | +407.1% |
| Contains less SodiumSodium | -50% |
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 | +266.7% |
| Contains more Vitamin B1Vitamin B1 | +84.4% |
| Contains more Vitamin B2Vitamin B2 | +46% |
| Contains more Vitamin B3Vitamin B3 | +19.3% |
| Contains more Vitamin B5Vitamin B5 | +88.5% |
| Contains more Vitamin KVitamin K | +700% |
| Contains more FolateFolate | +425% |
| Contains more Vitamin B6Vitamin B6 | +21.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.75 g
Fats:
4.25 g
Carbs:
75.12 g
Water:
8.67 g
Other:
1.21 g
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
| Contains more ProteinProtein | +43.1% |
| Contains more FatsFats | +312.6% |
| Contains more OtherOther | +70.4% |
| Contains more WaterWater | +13.7% |
~equal in
Carbs
~80.89g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.536 g
Monounsaturated fat:
Mono. Fat
0.924 g
Polyunsaturated fat:
Poly. Fat
2.618 g
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains more Mono. FatMonounsaturated fat | +258.1% |
| Contains more Poly. FatPolyunsaturated fat | +713% |
| Contains less Sat. FatSaturated fat | -45.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 SucroseSucrose | +42.9% |
| Contains more GlucoseGlucose | +1045.5% |
| Contains more MaltoseMaltose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Starch
~68.29g
~equal in
Lactose
~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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 3.94mg | 0.74mg | 40% |
| Copper | 0.535mg | 0.284mg | 28% |
| Selenium | 32.7µg | 19.9µg | 23% |
| Magnesium | 119mg | 27mg | 22% |
| Phosphorus | 285mg | 153mg | 19% |
| Vitamin B1 | 0.413mg | 0.224mg | 16% |
| Zinc | 2.63mg | 1.02mg | 15% |
| Polyunsaturated fat | 2.618g | 0.322g | 15% |
| Vitamin B5 | 1.267mg | 0.672mg | 12% |
| Folate | 42µg | 8µg | 9% |
| Fiber | 3.5g | 1.8g | 7% |
| Vitamin B6 | 0.372mg | 0.452mg | 6% |
| Protein | 10.75g | 7.51g | 6% |
| Vitamin B3 | 6.02mg | 5.048mg | 6% |
| Calcium | 14mg | 71mg | 6% |
| Fats | 4.25g | 1.03g | 5% |
| Vitamin B2 | 0.073mg | 0.05mg | 2% |
| Monounsaturated fat | 0.924g | 0.258g | 2% |
| Carbs | 75.12g | 80.89g | 2% |
| Starch | 69.88g | 68.29g | 1% |
| Saturated fat | 0.536g | 0.294g | 1% |
| Vitamin E | 0.11mg | 0.03mg | 1% |
| Manganese | 1.002mg | 1.035mg | 1% |
| Potassium | 224mg | 174mg | 1% |
| Vitamin K | 0.8µg | 0.1µg | 1% |
| Calories | 382kcal | 374kcal | 0% |
| Net carbs | 71.62g | 79.09g | N/A |
| Sugar | 1.66g | 0.33g | N/A |
| Sodium | 4mg | 2mg | 0% |
| Trans fat | 0.002g | N/A | |
| Tryptophan | 0.17mg | 0.103mg | 0% |
| Threonine | 0.354mg | 0.271mg | 0% |
| Isoleucine | 0.473mg | 0.339mg | 0% |
| Leucine | 1.537mg | 0.656mg | 0% |
| Lysine | 0.144mg | 0.215mg | 0% |
| Methionine | 0.319mg | 0.183mg | 0% |
| Phenylalanine | 0.675mg | 0.398mg | 0% |
| Valine | 0.584mg | 0.47mg | 0% |
| Histidine | 0.257mg | 0.185mg | 0% |
| Fructose | 0g | 0.02g | 0% |
| Omega-3 - ALA | 0.044g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 2.549g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
33%
24%
Minerals Daily Need Coverage Score
94%
52%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 1.33g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Semolina is lower in Saturated fat (difference - 0.242g)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 16)
Which food is lower in Cholesterol?
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Millet flour is cheaper (difference - $1.4)
Which food is richer in minerals?
Millet flour is relatively richer in minerals
Which food is richer in vitamins?
Millet flour is relatively richer in vitamins