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.
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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 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% |
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +40.2% |
| Contains less Sat. FatSaturated fat | -41.5% |
| Contains more Poly. FatPolyunsaturated fat | +57.8% |
