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  6. Millet raw vs. Semolina

Millet raw vs. Semolina — In-Depth Nutrition Comparison

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What are the differences between millet raw and semolina?

  • Millet raw is higher in copper, iron, fiber, manganese, magnesium, folate, phosphorus, vitamin B2, and vitamin B1, yet semolina is higher in selenium.
  • Millet raw's daily need coverage for copper is 52% more.
  • Millet raw has 11 times more folate than semolina. While millet raw has 85µg of folate, semolina has only 8µg.
  • The glycemic index of semolina is lower.

We used Millet, raw and Rice, white, long-grain, parboiled, unenriched, dry types in this article.

Infographic

Millet raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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 +322.2%
Contains more PotassiumPotassium +12.1%
Contains more IronIron +306.8%
Contains more CopperCopper +164.1%
Contains more ZincZinc +64.7%
Contains more PhosphorusPhosphorus +86.3%
Contains more ManganeseManganese +57.7%
Contains more CalciumCalcium +787.5%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +637%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 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 +66.7%
Contains more Vitamin B1Vitamin B1 +87.9%
Contains more Vitamin B2Vitamin B2 +480%
Contains more Vitamin B5Vitamin B5 +26.2%
Contains more Vitamin KVitamin K +800%
Contains more FolateFolate +962.5%
Contains more Vitamin B6Vitamin B6 +17.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~5.048mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet raw Semolina DV% diff.
Copper 0.75mg 0.284mg 52%
Selenium 2.7µg 19.9µg 31%
Starch 68.29g 28%
Iron 3.01mg 0.74mg 28%
Fiber 8.5g 1.8g 27%
Manganese 1.632mg 1.035mg 26%
Magnesium 114mg 27mg 21%
Folate 85µg 8µg 19%
Phosphorus 285mg 153mg 19%
Vitamin B2 0.29mg 0.05mg 18%
Vitamin B1 0.421mg 0.224mg 16%
Polyunsaturated fat 2.134g 0.322g 12%
Protein 11.02g 7.51g 7%
Zinc 1.68mg 1.02mg 6%
Calcium 8mg 71mg 6%
Fats 4.22g 1.03g 5%
Vitamin B6 0.384mg 0.452mg 5%
Vitamin B5 0.848mg 0.672mg 4%
Carbs 72.85g 80.89g 3%
Saturated fat 0.723g 0.294g 2%
Vitamin B3 4.72mg 5.048mg 2%
Vitamin K 0.9µg 0.1µg 1%
Monounsaturated fat 0.773g 0.258g 1%
Potassium 195mg 174mg 1%
Calories 378kcal 374kcal 0%
Net carbs 64.35g 79.09g N/A
Sugar 0.33g N/A
Sodium 5mg 2mg 0%
Vitamin E 0.05mg 0.03mg 0%
Tryptophan 0.119mg 0.103mg 0%
Threonine 0.353mg 0.271mg 0%
Isoleucine 0.465mg 0.339mg 0%
Leucine 1.4mg 0.656mg 0%
Lysine 0.212mg 0.215mg 0%
Methionine 0.221mg 0.183mg 0%
Phenylalanine 0.58mg 0.398mg 0%
Valine 0.578mg 0.47mg 0%
Histidine 0.236mg 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 +46.7%
Contains more FatsFats +309.7%
Contains more OtherOther +356.3%
Contains more CarbsCarbs +11%
Contains more WaterWater +13.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 +199.6%
Contains more Poly. FatPolyunsaturated fat +562.7%
Contains less Sat. FatSaturated fat -59.3%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.