Millet vs. Semolina — In-Depth Nutrition Comparison
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How are millet and semolina different?
- Semolina is higher than millet in selenium, manganese, vitamin B6, vitamin B3, copper, vitamin B5, vitamin B1, phosphorus, and calcium.
- Semolina covers your daily need for selenium, 35% more than millet.
- Millet contains 2 times more magnesium than semolina. Millet contains 44mg of magnesium, while semolina contains 27mg.
- Millet has a higher glycemic index (71) than semolina (54).
Millet, cooked and Rice, white, long-grain, parboiled, unenriched, dry types were used in this article.
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.
| Contains more MagnesiumMagnesium | +63% |
| Contains more CalciumCalcium | +2266.7% |
| Contains more PotassiumPotassium | +180.6% |
| Contains more IronIron | +17.5% |
| Contains more CopperCopper | +76.4% |
| Contains more ZincZinc | +12.1% |
| Contains more PhosphorusPhosphorus | +53% |
| Contains more ManganeseManganese | +280.5% |
| Contains more SeleniumSelenium | +2111.1% |
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 B2Vitamin B2 | +64% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +137.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +50% |
| Contains more Vitamin B1Vitamin B1 | +111.3% |
| Contains more Vitamin B3Vitamin B3 | +279.5% |
| Contains more Vitamin B5Vitamin B5 | +293% |
| Contains more Vitamin B6Vitamin B6 | +318.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.9µg | 19.9µg | 35% |
| Manganese | 0.272mg | 1.035mg | 33% |
| Starch | 68.29g | 28% | |
| Vitamin B6 | 0.108mg | 0.452mg | 26% |
| Vitamin B3 | 1.33mg | 5.048mg | 23% |
| Carbs | 23.67g | 80.89g | 19% |
| Copper | 0.161mg | 0.284mg | 14% |
| Calories | 119kcal | 374kcal | 13% |
| Vitamin B5 | 0.171mg | 0.672mg | 10% |
| Vitamin B1 | 0.106mg | 0.224mg | 10% |
| Protein | 3.51g | 7.51g | 8% |
| Phosphorus | 100mg | 153mg | 8% |
| Calcium | 3mg | 71mg | 7% |
| Magnesium | 44mg | 27mg | 4% |
| Potassium | 62mg | 174mg | 3% |
| Folate | 19µg | 8µg | 3% |
| Choline | 11.2mg | 2% | |
| Vitamin B2 | 0.082mg | 0.05mg | 2% |
| Fiber | 1.3g | 1.8g | 2% |
| Polyunsaturated fat | 0.508g | 0.322g | 1% |
| Saturated fat | 0.172g | 0.294g | 1% |
| Zinc | 0.91mg | 1.02mg | 1% |
| Iron | 0.63mg | 0.74mg | 1% |
| Fats | 1g | 1.03g | 0% |
| Net carbs | 22.37g | 79.09g | N/A |
| Sugar | 0.13g | 0.33g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin E | 0.02mg | 0.03mg | 0% |
| Vitamin K | 0.3µg | 0.1µg | 0% |
| Monounsaturated fat | 0.184g | 0.258g | 0% |
| Tryptophan | 0.038mg | 0.103mg | 0% |
| Threonine | 0.113mg | 0.271mg | 0% |
| Isoleucine | 0.148mg | 0.339mg | 0% |
| Leucine | 0.446mg | 0.656mg | 0% |
| Lysine | 0.067mg | 0.215mg | 0% |
| Methionine | 0.07mg | 0.183mg | 0% |
| Phenylalanine | 0.185mg | 0.398mg | 0% |
| Valine | 0.184mg | 0.47mg | 0% |
| Histidine | 0.075mg | 0.185mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +624.2% |
| Contains more ProteinProtein | +114% |
| Contains more CarbsCarbs | +241.7% |
| Contains more OtherOther | +73.2% |
~equal in
Fats
~1.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -41.5% |
| Contains more Poly. FatPolyunsaturated fat | +57.8% |
| Contains more Mono. FatMonounsaturated fat | +40.2% |
