Amaranth vs Semolina: How To Choose?

This article explains the key similarities and differences between amaranth and semolina, foods from the grains food group. Read on to learn more about the amaranth vs semolina comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on February 1, 2023.

Amaranth and semolina belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare amaranth and semolina and help you learn more about their similarities and differences.

Amaranth

Amaranth (Amaranthus spp.) is a group of annual plants that are native to Central and South America.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Amaranth is an ancient grain that has been used for centuries in traditional cuisine and has a nutty and slightly earthy flavor. It can be used as a side dish, added to soups and stews, ground into flour and used in baking, or popped like popcorn. It is also a valuable food source for people in its native regions, particularly in Mexico and Peru.

Amaranth is considered a functional food, as it has been shown to have a positive impact on health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it is drought-tolerant and can be grown in poor soil conditions.

Amaranth is an excellent source of Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin C, Vitamin B3 (Niacin), and Vitamin E.

Semolina

Semolina (Triticum durum) is a coarse, granular flour that is made from the hard durum wheat, a type of wheat that is high in gluten and protein.

It is a good source of carbohydrates, protein, and small amounts of minerals like iron and zinc. It is also rich in B vitamins such as niacin and thiamin.

Semolina is commonly used in the production of pasta and other traditional Italian dishes like couscous and gnocchi. It is also used in some breads, pastries, and other baked goods. It gives pasta a distinct texture and yellow color due to the presence of carotenoids in the wheat endosperm.

Semolina is gluten-rich, thus, it is not suitable for people with gluten sensitivities or celiac disease. Semolina can be enjoyed in moderate portions as part of a balanced diet, combined with vegetables, lean protein sources, and healthy fats.

Semolina is not an excellent source of any particular vitamin.

However, it also contains a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).

Amaranth vs Semolina Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing amaranth vs semolina.

This comparison will start by comparing the caloric value of amaranth and semolina and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

AmaranthSemolina
Energy371 kcal360 kcal
Carbs65.2 g72.8 g
Sugar1.69 g2.67 g
Fiber6.7 g3.9 g
Protein13.6 g12.7 g
Fat7.02 g1.05 g
Saturated Fat1.46 g0.15 g

Amaranth vs Semolina Calories

Most calories in grains come from carbs.

Comparing semolina vs amaranth for weight loss, semolina is slightly lower in calories, with 360 calories per 100 grams, compared to 371 calories per 100 grams of amaranth.

However, both amaranth and semolina can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Amaranth vs Semolina Protein

Grains and most grain products, including amaranth and semolina, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Amaranth offers around 7% more protein than semolina.

Amaranth has 13.6 grams of protein per 100 grams, while semolina has 12.7 grams of protein per 100 grams.

Amaranth vs Semolina Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in amaranth and semolina.

The total amount of carbohydrates is around 10% higher in semolina than in amaranth. It has 72.8 grams per 100 grams, compared to 65.2 grams in amaranth.

There’s less sugar in amaranth than in semolina, 37% precisely.

That said, 100 grams of amaranth contains 1.7 grams of sugar, while the same amount of semolina contains 2.7 grams.

Lastly, let’s take a look at the dietary fiber in amaranth and semolina.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 6.7 grams of fiber per 100 grams, amaranth is a better source of fiber than semolina which amaranth offers 3.9 grams per 100 gram portion.

Amaranth vs Semolina Fats

Like most other grains, amaranth and semolina are low in fat.

Fats in amaranth and semolina are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in amaranth and semolina:

  • Amaranth: 7 grams per 100 grams
  • Semolina: 1.1 per 100 grams

Speaking of saturated fats, semolina is 87% lower in saturated fats.

Semolina and amaranth contain 0.2 grams and 1.5 grams of saturated fat per 100 grams, respectively.

Amaranth vs Semolina Vitamins Content

This section will discuss the vitamin content of amaranth and semolina.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Amaranth has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), and vitamin K.

However, semolina has a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

Amaranth and semolina contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins amaranth and semolina contain side by side, so you can easily compare them.

AmaranthSemolina
Vitamin A2 IU0
Vitamin C4.2 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.116 mg0.28 mg
Vitamin B2 (Riboflavin)0.2 mg0.08 mg
Vitamin B3 (Niacin)0.923 mg3.31 mg
Vitamin B5 (Pantothenic acid)1.46 mg0.58 mg
Vitamin B6 (Pyroxidine)0.591 mg0.103 mg
Vitamin B9 (Folate)82 µg72 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.19 mg0.11 mg
Vitamin K00.1 µg

Amaranth vs Semolina Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the amaranth and semolina comparison focuses on their mineral content.

Amaranth is a better source of selenium than semolina.

On the other hand, semolina is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc.

Amaranth and semolina contain the same amount of fluoride.

Check out the table below to learn how amaranth and semolina compare when it comes to mineral content.

AmaranthSemolina
Calcium159 mg17 mg
Copper0.525 mg0.189 mg
Fluoride00
Iron7.61 mg1.23 mg
Magnesium248 mg47 mg
Manganese3.33 mg0.619 mg
Phosphorus557 mg136 mg
Potassium508 mg186 mg
Selenium18.7 µg63.2 µg
Sodium4 mg1 mg
Zinc2.87 mg1.05 mg

The Final Word

This article highlighted the similarities and differences between amaranth and semolina.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.

Sources

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