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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.

Infographic

Millet flour 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
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 +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%
~equal in Manganese ~1.035mg

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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 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 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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 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 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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
34% 30% 37%
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
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
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 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.
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 ok

All nutrients comparison - raw data values

Nutrient Millet flour Semolina 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?

ok
ok
is better in case of low diet
Millet flour 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
33%
Millet flour
24%
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?
Millet flour
Millet flour is relatively richer in vitamins

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.