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.

Semolina

Millet

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.

Semolina

Millet

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 D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

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 B1	0.224mg	0.106mg	10%
Vitamin B5	0.672mg	0.171mg	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%
Fiber	1.8g	1.3g	2%
Vitamin B2	0.05mg	0.082mg	2%
Choline		11.2mg	2%
Iron	0.74mg	0.63mg	1%
Zinc	1.02mg	0.91mg	1%
Saturated fat	0.294g	0.172g	1%
Polyunsaturated fat	0.322g	0.508g	1%
Protein per 100 calories	2g	2.9g	N/A
Calories per 10 g protein	498kcal	339kcal	N/A
Weight per 100 calories	27g	84g	N/A
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%