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  6. Semolina vs. Millet

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 of Selenium 35% more than Millet.
  • Semolina contains 24 times more Calcium than Millet. Semolina contains 71mg of Calcium, while Millet contains 3mg.

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

Infographic

Semolina vs Millet 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.
Semolina
Semolina
8
:
1
Millet
Millet
Contains more Calcium +2266.7%
Contains more Iron +17.5%
Contains more Phosphorus +53%
Contains more Potassium +180.6%
Contains more Zinc +12.1%
Contains more Copper +76.4%
Contains more Manganese +280.5%
Contains more Selenium +2111.1%
Contains more Magnesium +63%
Equal in Sodium - 2
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +2266.7%
Contains more Iron +17.5%
Contains more Phosphorus +53%
Contains more Potassium +180.6%
Contains more Zinc +12.1%
Contains more Copper +76.4%
Contains more Manganese +280.5%
Contains more Selenium +2111.1%
Contains more Magnesium +63%
Equal in Sodium - 2

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.
Semolina
Semolina
5
:
4
Millet
Millet
Contains more Vitamin E +50%
Contains more Vitamin B1 +111.3%
Contains more Vitamin B3 +279.5%
Contains more Vitamin B5 +293%
Contains more Vitamin B6 +318.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +64%
Contains more Folate +137.5%
Contains more Vitamin K +200%
Semolina
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%
Millet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
Contains more Vitamin E +50%
Contains more Vitamin B1 +111.3%
Contains more Vitamin B3 +279.5%
Contains more Vitamin B5 +293%
Contains more Vitamin B6 +318.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +64%
Contains more Folate +137.5%
Contains more Vitamin K +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
4
:
1
Millet
Millet
Contains more Protein +114%
Contains more Carbs +241.7%
Contains more Other +73.2%
Contains more Water +624.2%
Equal in Fats - 1
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Millet
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more Protein +114%
Contains more Carbs +241.7%
Contains more Other +73.2%
Contains more Water +624.2%
Equal in Fats - 1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
1
:
2
Millet
Millet
Contains more Monounsaturated Fat +40.2%
Contains less Saturated Fat -41.5%
Contains more Polyunsaturated fat +57.8%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains more Monounsaturated Fat +40.2%
Contains less Saturated Fat -41.5%
Contains more Polyunsaturated 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 Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Millet
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
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 Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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.