Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Semolina
  5. Compare
  6. Semolina vs. Millet raw

Semolina vs. Millet raw — In-Depth Nutrition Comparison

Compare

What are the differences between semolina and millet raw?

  • Semolina is higher in selenium, yet millet raw is higher in copper, iron, fiber, manganese, magnesium, folate, phosphorus, vitamin B2, and vitamin B1.
  • Millet raw's daily need coverage for copper is 52% more.
  • Semolina has 7 times more selenium than millet raw. While semolina has 19.9µg of selenium, millet raw has only 2.7µg.
  • The glycemic index of semolina is lower.

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

Infographic

Semolina vs Millet raw 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.
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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +787.5%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +637%
Contains more MagnesiumMagnesium +322.2%
Contains more PotassiumPotassium +12.1%
Contains more IronIron +306.8%
Contains more CopperCopper +164.1%
Contains more ZincZinc +64.7%
Contains more PhosphorusPhosphorus +86.3%
Contains more ManganeseManganese +57.7%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin B6Vitamin B6 +17.7%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +87.9%
Contains more Vitamin B2Vitamin B2 +480%
Contains more Vitamin B5Vitamin B5 +26.2%
Contains more Vitamin KVitamin K +800%
Contains more FolateFolate +962.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.72mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Semolina Millet raw DV% diff.
Copper 0.284mg 0.75mg 52%
Selenium 19.9µg 2.7µg 31%
Starch 68.29g 28%
Iron 0.74mg 3.01mg 28%
Fiber 1.8g 8.5g 27%
Manganese 1.035mg 1.632mg 26%
Magnesium 27mg 114mg 21%
Folate 8µg 85µg 19%
Phosphorus 153mg 285mg 19%
Vitamin B2 0.05mg 0.29mg 18%
Vitamin B1 0.224mg 0.421mg 16%
Polyunsaturated fat 0.322g 2.134g 12%
Protein 7.51g 11.02g 7%
Zinc 1.02mg 1.68mg 6%
Calcium 71mg 8mg 6%
Fats 1.03g 4.22g 5%
Vitamin B6 0.452mg 0.384mg 5%
Vitamin B5 0.672mg 0.848mg 4%
Carbs 80.89g 72.85g 3%
Saturated fat 0.294g 0.723g 2%
Vitamin B3 5.048mg 4.72mg 2%
Vitamin K 0.1µg 0.9µg 1%
Monounsaturated fat 0.258g 0.773g 1%
Potassium 174mg 195mg 1%
Calories 374kcal 378kcal 0%
Net carbs 79.09g 64.35g N/A
Sugar 0.33g N/A
Sodium 2mg 5mg 0%
Vitamin E 0.03mg 0.05mg 0%
Tryptophan 0.103mg 0.119mg 0%
Threonine 0.271mg 0.353mg 0%
Isoleucine 0.339mg 0.465mg 0%
Leucine 0.656mg 1.4mg 0%
Lysine 0.215mg 0.212mg 0%
Methionine 0.183mg 0.221mg 0%
Phenylalanine 0.398mg 0.58mg 0%
Valine 0.47mg 0.578mg 0%
Histidine 0.185mg 0.236mg 0%
Fructose 0.02g 0%

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% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more WaterWater +13.7%
Contains more ProteinProtein +46.7%
Contains more FatsFats +309.7%
Contains more OtherOther +356.3%
~equal in Carbs ~72.85g

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -59.3%
Contains more Mono. FatMonounsaturated fat +199.6%
Contains more Poly. FatPolyunsaturated fat +562.7%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.