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Millet vs Semolina - In-Depth Nutrition Comparison

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What are the differences between Millet and Semolina?

  • Millet is higher in Copper, Iron, Fiber, Manganese, Magnesium, Folate, Phosphorus, Vitamin B2, and Vitamin B1, yet Semolina is higher in Selenium.
  • Millet's daily need coverage for Copper is 52% more.
  • Millet has 11 times more Folate than Semolina. While Millet has 85µg of Folate, Semolina has only 8µg.

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

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Millet 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +306.8%
Contains more Potassium +12.1%
Contains more Magnesium +322.2%
Contains more Copper +164.1%
Contains more Zinc +64.7%
Contains more Phosphorus +86.3%
Contains more Calcium +787.5%
Contains less Sodium -60%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +306.8%
Contains more Potassium +12.1%
Contains more Magnesium +322.2%
Contains more Copper +164.1%
Contains more Zinc +64.7%
Contains more Phosphorus +86.3%
Contains more Calcium +787.5%
Contains less Sodium -60%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet
6
:
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 Vitamin K +800%
Contains more Folate +962.5%
Contains more Vitamin B6 +17.7%
Equal in Vitamin B3 - 5.048
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 106% 67% 89% 51% 89% 0% 3% 64%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 56% 12% 95% 41% 105% 0% 1% 6%
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 Vitamin K +800%
Contains more Folate +962.5%
Contains more Vitamin B6 +17.7%
Equal in Vitamin B3 - 5.048

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Millet
26
Semolina
Mineral Summary Score
79
Millet
34
Semolina

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
66%
Millet
45%
Semolina
Carbohydrates
73%
Millet
81%
Semolina
Fats
19%
Millet
5%
Semolina

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Millet 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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
Millet is lower in Sugar (difference - 0.33g)
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.8)
Which food is richer in minerals?
Millet
Millet is relatively richer in minerals
Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Millet Semolina Opinion
Calories 378 374 Millet
Protein 11.02 7.51 Millet
Fats 4.22 1.03 Millet
Vitamin C 0 0
Carbs 72.85 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 3.01 0.74 Millet
Calcium 8 71 Semolina
Potassium 195 174 Millet
Magnesium 114 27 Millet
Sugar 0.33 Millet
Fiber 8.5 1.8 Millet
Copper 0.75 0.284 Millet
Zinc 1.68 1.02 Millet
Starch 68.29 Semolina
Phosphorus 285 153 Millet
Sodium 5 2 Semolina
Vitamin A 0 0
Vitamin E 0.05 0.03 Millet
Vitamin D 0 0
Vitamin B1 0.421 0.224 Millet
Vitamin B2 0.29 0.05 Millet
Vitamin B3 4.72 5.048 Semolina
Vitamin B5 0.848 0.672 Millet
Vitamin B6 0.384 0.452 Semolina
Vitamin B12 0 0
Vitamin K 0.9 0.1 Millet
Folate 85 8 Millet
Trans Fat
Saturated Fat 0.723 0.294 Semolina
Monounsaturated Fat 0.773 0.258 Millet
Polyunsaturated fat 2.134 0.322 Millet
Tryptophan 0.119 0.103 Millet
Threonine 0.353 0.271 Millet
Isoleucine 0.465 0.339 Millet
Leucine 1.4 0.656 Millet
Lysine 0.212 0.215 Semolina
Methionine 0.221 0.183 Millet
Phenylalanine 0.58 0.398 Millet
Valine 0.578 0.47 Millet
Histidine 0.236 0.185 Millet
Fructose 0.02 Semolina

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Millet - 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.