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Semolina vs. Millet — In-Depth Nutrition Comparison

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How are semolina and millet 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.
  • Semolina contains 24 times more calcium than millet. Semolina contains 71mg of calcium, while millet contains 3mg.
  • Millet has a higher glycemic index (71) than semolina (54).

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

Infographic

Semolina vs Millet 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%
Millet
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
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%
Contains more MagnesiumMagnesium +63%
~equal in Sodium ~2mg

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%
Millet
4
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% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
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%
Contains more Vitamin B2Vitamin B2 +64%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +137.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Millet
1
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more ProteinProtein +114%
Contains more CarbsCarbs +241.7%
Contains more OtherOther +73.2%
Contains more WaterWater +624.2%
~equal in Fats ~1g

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
Millet
2
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +40.2%
Contains less Sat. FatSaturated fat -41.5%
Contains more Poly. FatPolyunsaturated fat +57.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Millet DV% diff.
Selenium 19.9µg 0.9µg 35%
Manganese 1.035mg 0.272mg 33%
Starch 68.29g 28%
Vitamin B6 0.452mg 0.108mg 26%
Vitamin B3 5.048mg 1.33mg 23%
Carbs 80.89g 23.67g 19%
Copper 0.284mg 0.161mg 14%
Calories 374kcal 119kcal 13%
Vitamin B5 0.672mg 0.171mg 10%
Vitamin B1 0.224mg 0.106mg 10%
Protein 7.51g 3.51g 8%
Phosphorus 153mg 100mg 8%
Calcium 71mg 3mg 7%
Magnesium 27mg 44mg 4%
Potassium 174mg 62mg 3%
Folate 8µg 19µg 3%
Choline 11.2mg 2%
Vitamin B2 0.05mg 0.082mg 2%
Fiber 1.8g 1.3g 2%
Polyunsaturated fat 0.322g 0.508g 1%
Saturated fat 0.294g 0.172g 1%
Zinc 1.02mg 0.91mg 1%
Iron 0.74mg 0.63mg 1%
Fats 1.03g 1g 0%
Net carbs 79.09g 22.37g N/A
Sugar 0.33g 0.13g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.03mg 0.02mg 0%
Vitamin K 0.1µg 0.3µg 0%
Monounsaturated fat 0.258g 0.184g 0%
Tryptophan 0.103mg 0.038mg 0%
Threonine 0.271mg 0.113mg 0%
Isoleucine 0.339mg 0.148mg 0%
Leucine 0.656mg 0.446mg 0%
Lysine 0.215mg 0.067mg 0%
Methionine 0.183mg 0.07mg 0%
Phenylalanine 0.398mg 0.185mg 0%
Valine 0.47mg 0.184mg 0%
Histidine 0.185mg 0.075mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

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

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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
24%
Semolina
10%
Millet
Minerals Daily Need Coverage Score
52%
Semolina
22%
Millet

Comparison summary

Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
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 - 0.2g)
Which food is lower in Saturated fat?
Millet
Millet is lower in Saturated fat (difference - 0.122g)
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.