Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Semolina vs. Amaranth grain — In-Depth Nutrition Comparison

Compare

How are Semolina and Amaranth grain different?

  • Semolina is richer in Vitamin B3, Selenium, Vitamin B6, Vitamin B1, Copper, and Manganese, while Amaranth grain is higher in Iron, and Magnesium.
  • Semolina covers your daily need of Vitamin B3 30% more than Amaranth grain.
  • Semolina contains 15 times more Vitamin B1 than Amaranth grain. Semolina contains 0.224mg of Vitamin B1, while Amaranth grain contains 0.015mg.

Rice, white, long-grain, parboiled, unenriched, dry and Amaranth grain, cooked types were used in this article.

Infographic

Semolina vs Amaranth grain 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.
Contains more Calcium +51.1%
Contains more Potassium +28.9%
Contains less Sodium -66.7%
Contains more Zinc +18.6%
Contains more Copper +90.6%
Contains more Manganese +21.2%
Contains more Selenium +261.8%
Contains more Iron +183.8%
Contains more Magnesium +140.7%
Equal in Phosphorus - 148
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Contains more Calcium +51.1%
Contains more Potassium +28.9%
Contains less Sodium -66.7%
Contains more Zinc +18.6%
Contains more Copper +90.6%
Contains more Manganese +21.2%
Contains more Selenium +261.8%
Contains more Iron +183.8%
Contains more Magnesium +140.7%
Equal in Phosphorus - 148

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 B1 +1393.3%
Contains more Vitamin B2 +127.3%
Contains more Vitamin B3 +2048.1%
Contains more Vitamin B6 +300%
Contains more Vitamin E +533.3%
Contains more Folate +175%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Contains more Vitamin B1 +1393.3%
Contains more Vitamin B2 +127.3%
Contains more Vitamin B3 +2048.1%
Contains more Vitamin B6 +300%
Contains more Vitamin E +533.3%
Contains more Folate +175%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +97.6%
Contains more Carbs +332.8%
Contains more Fats +53.4%
Contains more Water +662.3%
Equal in Other - 0.77
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more Protein +97.6%
Contains more Carbs +332.8%
Contains more Fats +53.4%
Contains more Water +662.3%
Equal in Other - 0.77

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +320.8%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
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
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +320.8%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Amaranth grain Opinion
Net carbs 79.09g 16.59g Semolina
Protein 7.51g 3.8g Semolina
Fats 1.03g 1.58g Amaranth grain
Carbs 80.89g 18.69g Semolina
Calories 374kcal 102kcal Semolina
Starch 68.29g 16.23g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Amaranth grain
Fiber 1.8g 2.1g Amaranth grain
Calcium 71mg 47mg Semolina
Iron 0.74mg 2.1mg Amaranth grain
Magnesium 27mg 65mg Amaranth grain
Phosphorus 153mg 148mg Semolina
Potassium 174mg 135mg Semolina
Sodium 2mg 6mg Semolina
Zinc 1.02mg 0.86mg Semolina
Copper 0.284mg 0.149mg Semolina
Manganese 1.035mg 0.854mg Semolina
Selenium 19.9µg 5.5µg Semolina
Vitamin E 0.03mg 0.19mg Amaranth grain
Vitamin B1 0.224mg 0.015mg Semolina
Vitamin B2 0.05mg 0.022mg Semolina
Vitamin B3 5.048mg 0.235mg Semolina
Vitamin B5 0.672mg Semolina
Vitamin B6 0.452mg 0.113mg Semolina
Folate 8µg 22µg Amaranth grain
Vitamin K 0.1µg Semolina
Tryptophan 0.103mg Semolina
Threonine 0.271mg Semolina
Isoleucine 0.339mg Semolina
Leucine 0.656mg Semolina
Lysine 0.215mg Semolina
Methionine 0.183mg Semolina
Phenylalanine 0.398mg Semolina
Valine 0.47mg Semolina
Histidine 0.185mg Semolina
Saturated Fat 0.294g Amaranth grain
Monounsaturated Fat 0.258g Semolina
Polyunsaturated fat 0.322g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Amaranth grain
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
26%
Semolina
5%
Amaranth grain
Minerals Daily Need Coverage Score
52%
Semolina
43%
Amaranth grain

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 43)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $1.6)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.33g)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.294g)

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.