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  6. Semolina vs. Millet flour

Semolina vs. Millet flour — In-Depth Nutrition Comparison

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Summary of differences between semolina and millet flour

  • Semolina has less iron, copper, selenium, magnesium, phosphorus, vitamin B1, zinc, vitamin B5, folate, and fiber than millet flour.
  • Millet flour covers your daily need for iron, 40% more than semolina.
  • The glycemic index of millet flour is higher.

These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Millet flour.

Infographic

Semolina vs Millet flour 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +407.1%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +340.7%
Contains more PotassiumPotassium +28.7%
Contains more IronIron +432.4%
Contains more CopperCopper +88.4%
Contains more ZincZinc +157.8%
Contains more PhosphorusPhosphorus +86.3%
Contains more SeleniumSelenium +64.3%
~equal in Manganese ~1.002mg

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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin B6Vitamin B6 +21.5%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B1Vitamin B1 +84.4%
Contains more Vitamin B2Vitamin B2 +46%
Contains more Vitamin B3Vitamin B3 +19.3%
Contains more Vitamin B5Vitamin B5 +88.5%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +425%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Semolina Millet flour DV% diff.
Iron 0.74mg 3.94mg 40%
Copper 0.284mg 0.535mg 28%
Selenium 19.9µg 32.7µg 23%
Magnesium 27mg 119mg 22%
Phosphorus 153mg 285mg 19%
Vitamin B1 0.224mg 0.413mg 16%
Zinc 1.02mg 2.63mg 15%
Polyunsaturated fat 0.322g 2.618g 15%
Vitamin B5 0.672mg 1.267mg 12%
Folate 8µg 42µg 9%
Fiber 1.8g 3.5g 7%
Vitamin B6 0.452mg 0.372mg 6%
Protein 7.51g 10.75g 6%
Vitamin B3 5.048mg 6.02mg 6%
Calcium 71mg 14mg 6%
Fats 1.03g 4.25g 5%
Vitamin B2 0.05mg 0.073mg 2%
Monounsaturated fat 0.258g 0.924g 2%
Carbs 80.89g 75.12g 2%
Starch 68.29g 69.88g 1%
Saturated fat 0.294g 0.536g 1%
Vitamin E 0.03mg 0.11mg 1%
Manganese 1.035mg 1.002mg 1%
Potassium 174mg 224mg 1%
Vitamin K 0.1µg 0.8µg 1%
Calories 374kcal 382kcal 0%
Net carbs 79.09g 71.62g N/A
Sugar 0.33g 1.66g N/A
Sodium 2mg 4mg 0%
Trans fat 0.002g N/A
Tryptophan 0.103mg 0.17mg 0%
Threonine 0.271mg 0.354mg 0%
Isoleucine 0.339mg 0.473mg 0%
Leucine 0.656mg 1.537mg 0%
Lysine 0.215mg 0.144mg 0%
Methionine 0.183mg 0.319mg 0%
Phenylalanine 0.398mg 0.675mg 0%
Valine 0.47mg 0.584mg 0%
Histidine 0.185mg 0.257mg 0%
Fructose 0.02g 0g 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more WaterWater +13.7%
Contains more ProteinProtein +43.1%
Contains more FatsFats +312.6%
Contains more OtherOther +70.4%
~equal in Carbs ~75.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -45.1%
Contains more Mono. FatMonounsaturated fat +258.1%
Contains more Poly. FatPolyunsaturated fat +713%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +42.9%
Contains more GlucoseGlucose +1045.5%
Contains more MaltoseMaltose +∞%
~equal in Starch ~69.88g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.