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Millet flour vs Semolina: How To Choose?

This article explains the key similarities and differences between millet flour and semolina, foods from the grains food group. Read on to learn more about the millet flour vs semolina comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on February 4, 2023.

Millet flour 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 millet flour and semolina and help you learn more about their similarities and differences.

Millet flour

Millet flour (Panicum miliaceum) is made from ground millet, which is an ancient grain that is grown in many parts of the world, including Africa, Asia, and Europe.

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.

Millet flour is commonly used in baking and is a good alternative to wheat flour for gluten-free or alternative baking. It is also used in traditional African and Asian dishes.

Millet flour is considered a functional food, as it has been shown to positively impact 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.

Millet flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin).


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).

Millet flour 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 millet flour vs semolina.

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

Millet flourSemolina
Energy382 kcal360 kcal
Carbs75.1 g72.8 g
Sugar1.66 g2.67 g
Fiber3.5 g3.9 g
Protein10.8 g12.7 g
Fat4.25 g1.05 g
Saturated Fat0.536 g0.15 g

Millet flour vs Semolina Calories

Most calories in grains come from carbs.

Comparing semolina vs millet flour for weight loss, semolina is slightly lower in calories, with 360 calories per 100 grams, compared to 382 calories per 100 grams of millet flour.

However, both millet flour 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.

Millet flour vs Semolina Protein

Grains and most grain products, including millet flour 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.

Semolina offers around 15% more protein than millet flour.

Semolina has 12.7 grams of protein per 100 grams, while millet flour has 10.8 grams of protein per 100 grams.

Millet flour 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 millet flour and semolina.

The total amount of carbohydrates is around 3% higher in millet flour than in semolina. It has 75.1 grams per 100 grams, compared to 72.8 grams in semolina.

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

That said, 100 grams of millet flour 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 millet flour and semolina.

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

With 3.9 grams of fiber per 100 grams, semolina is a better source of fiber than millet flour which offers 3.5 grams per 100 gram portion.

Millet flour vs Semolina Fats

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

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

Total fat in millet flour and semolina:

  • Millet flour: 4.3 grams per 100 grams
  • Semolina: 1.1 per 100 grams

Speaking of saturated fats, semolina is 60% lower in saturated fats.

Semolina and millet flour contain 0.2 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Millet flour vs Semolina Vitamins Content

This section will discuss the vitamin content of millet flour and semolina.

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

Millet flour has a higher amount of vitamin B2 (Riboflavin), and vitamin B9 (Folate).

However, semolina has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin K.

Millet flour and semolina contain the same amount of vitamin C, vitamin D, vitamin B12 (Cobalamin), and vitamin E.

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

Millet flourSemolina
Vitamin A9 IU0
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.413 mg0.28 mg
Vitamin B2 (Riboflavin)0.073 mg0.08 mg
Vitamin B3 (Niacin)6.02 mg3.31 mg
Vitamin B5 (Pantothenic acid)1.27 mg0.58 mg
Vitamin B6 (Pyroxidine)0.372 mg0.103 mg
Vitamin B9 (Folate)42 µg72 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.11 mg0.11 mg
Vitamin K0.8 µg0.1 µg

Millet flour 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 millet flour and semolina comparison focuses on their mineral content.

Millet flour is a better source of calcium, and selenium than semolina.

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

Millet flour and semolina contain the same amount of fluoride.

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

Millet flourSemolina
Calcium14 mg17 mg
Copper0.535 mg0.189 mg
Iron3.94 mg1.23 mg
Magnesium119 mg47 mg
Manganese1 mg0.619 mg
Phosphorus285 mg136 mg
Potassium224 mg186 mg
Selenium32.7 µg63.2 µg
Sodium4 mg1 mg
Zinc2.63 mg1.05 mg

The Final Word

This article highlighted the similarities and differences between millet flour 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.


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