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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.

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.
Millet raw
Millet raw
7
:
3
Semolina
Semolina
Contains more Iron +306.8%
Contains more Magnesium +322.2%
Contains more Phosphorus +86.3%
Contains more Potassium +12.1%
Contains more Zinc +64.7%
Contains more Copper +164.1%
Contains more Manganese +57.7%
Contains more Calcium +787.5%
Contains less Sodium -60%
Contains more Selenium +637%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +306.8%
Contains more Magnesium +322.2%
Contains more Phosphorus +86.3%
Contains more Potassium +12.1%
Contains more Zinc +64.7%
Contains more Copper +164.1%
Contains more Manganese +57.7%
Contains more Calcium +787.5%
Contains less Sodium -60%
Contains more Selenium +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.
Millet raw
Millet raw
6
:
2
Semolina
Semolina
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +87.9%
Contains more Vitamin B2 +480%
Contains more Vitamin B5 +26.2%
Contains more Folate +962.5%
Contains more Vitamin K +800%
Contains more Vitamin B6 +17.7%
Equal in Vitamin B3 - 5.048
Millet raw
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% 106% 67% 89% 51% 89% 64% 0% 3%
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 +66.7%
Contains more Vitamin B1 +87.9%
Contains more Vitamin B2 +480%
Contains more Vitamin B5 +26.2%
Contains more Folate +962.5%
Contains more Vitamin K +800%
Contains more Vitamin B6 +17.7%
Equal in Vitamin B3 - 5.048

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
3
:
2
Semolina
Semolina
Contains more Protein +46.7%
Contains more Fats +309.7%
Contains more Other +356.3%
Contains more Carbs +11%
Contains more Water +13.7%
Millet raw
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
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 +46.7%
Contains more Fats +309.7%
Contains more Other +356.3%
Contains more Carbs +11%
Contains more Water +13.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
2
:
1
Semolina
Semolina
Contains more Monounsaturated Fat +199.6%
Contains more Polyunsaturated fat +562.7%
Contains less Saturated Fat -59.3%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +199.6%
Contains more Polyunsaturated fat +562.7%
Contains less Saturated Fat -59.3%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Millet raw
26%
Semolina
Minerals Daily Need Coverage Score
86%
Millet raw
52%
Semolina

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.429g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 0.33g)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $0.8)
Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food is richer in vitamins?
Millet raw
Millet raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.