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Amaranth, cooked
Amaranth, cooked2
VS
Semolina, enriched Leader
Semolina, enriched5

Semolina, enriched leads 5–2 · 7 categories decided

Each value is per 100 g edible portion.

The verdict

Semolina, enriched comes out ahead, winning 5 of 7 nutrient match-ups.

Pick Amaranth, cooked for more calcium and more magnesium.

Pick Semolina, enriched for more protein, more fiber, less sodium, more potassium and more iron.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    102 kcal
    360 kcal
  • Proteinmore is better
    3.8 g
    12.68 gWIN
  • Carbohydrate
    18.69 g
    72.83 g
  • Fibermore is better
    2.1 g
    3.9 gWIN
  • Total sugarsless is better
    —
    —
  • Total fat
    1.58 g
    1.05 g
  • Saturated fatless is better
    —
    0.15 g
  • Sodiumless is better
    6 mg
    1 mgWIN
  • Potassiummore is better
    135 mg
    186 mgWIN
  • Calciummore is better
    WIN47 mg
    17 mg
  • Ironmore is better
    2.1 mg
    4.36 mgWIN
  • Magnesiummore is better
    WIN65 mg
    47 mg
  • Vitamin Cmore is better
    —
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Amaranth, cooked vs Semolina, enriched · Foodatron