Millet vs. Semolina — In-Depth Nutrition Comparison

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How are millet and semolina 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.
Millet contains 2 times more magnesium than semolina. Millet contains 44mg of magnesium, while semolina contains 27mg.
Millet has a higher glycemic index (71) than semolina (54).

Millet, cooked and Rice, white, long-grain, parboiled, unenriched, dry 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.

Millet

Semolina

Contains more MagnesiumMagnesium

+63%

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%

~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.

Millet

Semolina

Contains more Vitamin B2Vitamin B2	+64%
Contains more Vitamin KVitamin K	+200%
Contains more FolateFolate	+137.5%

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%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	0.9µg	19.9µg	35%
Manganese	0.272mg	1.035mg	33%
Starch		68.29g	28%
Vitamin B6	0.108mg	0.452mg	26%
Vitamin B3	1.33mg	5.048mg	23%
Carbs	23.67g	80.89g	19%
Copper	0.161mg	0.284mg	14%
Calories	119kcal	374kcal	13%
Vitamin B1	0.106mg	0.224mg	10%
Vitamin B5	0.171mg	0.672mg	10%
Protein	3.51g	7.51g	8%
Phosphorus	100mg	153mg	8%
Calcium	3mg	71mg	7%
Magnesium	44mg	27mg	4%
Potassium	62mg	174mg	3%
Folate	19µg	8µg	3%
Fiber	1.3g	1.8g	2%
Vitamin B2	0.082mg	0.05mg	2%
Choline	11.2mg		2%
Iron	0.63mg	0.74mg	1%
Zinc	0.91mg	1.02mg	1%
Saturated fat	0.172g	0.294g	1%
Polyunsaturated fat	0.508g	0.322g	1%
Protein per 100 calories	2.9g	2g	N/A
Calories per 10 g protein	339kcal	498kcal	N/A
Weight per 100 calories	84g	27g	N/A
Fats	1g	1.03g	0%
Net carbs	22.37g	79.09g	N/A
Sugar	0.13g	0.33g	N/A
Sodium	2mg	2mg	0%
Vitamin E	0.02mg	0.03mg	0%
Vitamin K	0.3µg	0.1µg	0%
Monounsaturated fat	0.184g	0.258g	0%
Tryptophan	0.038mg	0.103mg	0%
Threonine	0.113mg	0.271mg	0%
Isoleucine	0.148mg	0.339mg	0%
Leucine	0.446mg	0.656mg	0%
Lysine	0.067mg	0.215mg	0%
Methionine	0.07mg	0.183mg	0%
Phenylalanine	0.185mg	0.398mg	0%
Valine	0.184mg	0.47mg	0%
Histidine	0.075mg	0.185mg	0%
Fructose		0.02g	0%