Semolina vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Semolina, enriched is higher in more vitamins & minerals
Calories (kcal)
Semolina 360
Amaranth grain 102
Protein (g)
Semolina 12.7
Amaranth grain 3.80
Carbs (g)
Semolina 72.8
Amaranth grain 18.7
Fat (g)
Semolina 1.05
Amaranth grain 1.58
Fiber (g)
Semolina 3.90
Amaranth grain 2.10
Quick answers
Which has more protein?
Semolina, enriched — 12.7g vs 3.80g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 360 kcal per 100g.
Which is more nutrient-dense?
Semolina, enriched scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Semolina | Amaranth grain | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 360 kcal | 102 kcal | +253% |
| Macronutrients | |||
| Water | 12.7 g | 75.2 g | -83% |
| Protein | 12.7 g | 3.80 g | +234% |
| Total lipid (fat) | 1.05 g | 1.58 g | -34% |
| Carbohydrate, by difference | 72.8 g | 18.7 g | +290% |
| Fiber, total dietary | 3.90 g | 2.10 g | +86% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.150 g | — | |
| Fatty acids, total monounsaturated | 0.124 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.811 mg | 0.015 mg | +5307% |
| Riboflavin (Vitamin B2) | 0.571 mg | 0.022 mg | +2495% |
| Niacin (Vitamin B3) | 5.99 mg | 0.235 mg | +2449% |
| Pantothenic acid (Vitamin B5) | 0.580 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.103 mg | 0.113 mg | -9% |
| Biotin (Vitamin B7) | 183 ug | 22.0 ug | +732% |
| Folate, total (Vitamin B9) | 111 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.260 mg | 0.190 mg | +37% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 17.0 mg | 47.0 mg | -64% |
| Iron, Fe | 4.36 mg | 2.10 mg | +108% |
| Magnesium, Mg | 47.0 mg | 65.0 mg | -28% |
| Phosphorus, P | 136 mg | 148 mg | -8% |
| Potassium, K | 186 mg | 135 mg | +38% |
| Sodium, Na | 1.00 mg | 6.00 mg | -83% |
| Zinc, Zn | 1.05 mg | 0.860 mg | +22% |
| Copper, Cu | 0.189 mg | 0.149 mg | +27% |
| Manganese, Mn | 0.619 mg | 0.854 mg | -28% |
| Selenium, Se | 89.4 ug | 5.50 ug | +1525% |
| Other Nutrients | |||
| Energy | 1506 kj | 429 kj | +251% |
| Ash | 0.770 g | 0.770 g | = |
| Starch | — | 16.2 g | |
| Folic acid (Vitamin B9 — synthetic) | 72.0 ug | 22.0 ug | +227% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 261 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.380 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.050 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.240 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0.020 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.002 g | — | |
| SFA 16:0 (Palmitic acid) | 0.131 g | — | |
| SFA 18:0 (Stearic acid) | 0.017 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.124 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.430 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.393 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.037 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.162 g | — | |
| Threonine (EAA) | 0.335 g | — | |
| Isoleucine (EAA, BCAA) | 0.490 g | — | |
| Leucine (EAA, BCAA) | 0.867 g | — | |
| Lysine (EAA) | 0.243 g | — | |
| Methionine (EAA) | 0.198 g | — | |
| Cystine (conditionally essential) | 0.358 g | — | |
| Phenylalanine (EAA) | 0.616 g | — | |
| Tyrosine (conditionally essential) | 0.333 g | — | |
| Valine (EAA, BCAA) | 0.540 g | — | |
| Arginine (conditionally essential) | 0.467 g | — | |
| Histidine (EAA) | 0.257 g | — | |
| Alanine | 0.372 g | — | |
| Aspartic acid | 0.518 g | — | |
| Glutamic acid | 4.57 g | — | |
| Glycine (conditionally essential) | 0.401 g | — | |
| Proline (conditionally essential) | 1.39 g | — | |
| Serine | 0.598 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Daidzein | 0.010 mg | — | |
| Genistein | 0.020 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.020 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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