Food comparison · IFCT 2017
Poha vs Suji (semolina): nutrition per 100 g
For the two great Indian breakfast bases, IFCT 2017 gives suji (semolina) more protein than poha, 11.4 g against 7.4 g per 100 g, and more fibre, 9.7 g against 3.5 g. Poha has more iron, 4.46 mg against 2.98 mg, and more magnesium. Poha is a little higher in energy, 354 kcal against 334. Both depend on the vegetables and peanuts added.
Poha and Suji (semolina), nutrient by nutrient
Every nutrient IFCT 2017 reports for both, per 100 g of the edible portion. The last column names the side with more of it, which is not always the better side: more sodium or saturated fat is not an advantage.
| Nutrient | Poha | Suji (semolina) | More in |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 354 kcal | 334 kcal | Poha |
| Protein | 7.4 g | 11.4 g | Suji (semolina) |
| Carbohydrate (available) | 76.8 g | 68.4 g | Poha |
| Dietary fibre | 3.5 g | 9.7 g | Suji (semolina) |
| Free sugars | 0.3 g | 1.6 g | Suji (semolina) |
| Total fat | 1.1 g | 0.7 g | Poha |
| Water | 10.4 g | 8.9 g | Poha |
| Fats | |||
| Saturated fat | 0.28 g | 0.09 g | Poha |
| Monounsaturated fat | 0.42 g | 0.07 g | Poha |
| Polyunsaturated fat | 0.58 g | 0.33 g | Poha |
| Omega-3 (alpha-linolenic acid) | 24 mg | 19 mg | Poha |
| Cholesterol | 0 mg | 0 mg | Same |
| Minerals | |||
| Calcium | 9 mg | 29 mg | Suji (semolina) |
| Iron | 4.46 mg | 2.98 mg | Poha |
| Zinc | 1.49 mg | 2.13 mg | Suji (semolina) |
| Magnesium | 78 mg | 38 mg | Poha |
| Phosphorus | 195 mg | 119 mg | Poha |
| Potassium | 148 mg | 284 mg | Suji (semolina) |
| Sodium | 3 mg | 2 mg | Poha |
| Copper | 0.26 mg | 0.46 mg | Suji (semolina) |
| Vitamins | |||
| Thiamine (B1) | 0.12 mg | 0.29 mg | Suji (semolina) |
| Riboflavin (B2) | 0.04 mg | 0.04 mg | Same |
| Niacin (B3) | 1.6 mg | 1.13 mg | Poha |
| Vitamin B6 | 0.02 mg | 0.11 mg | Suji (semolina) |
| Folate (B9) | 8 µg | 26 µg | Suji (semolina) |
| Vitamin E (alpha-tocopherol) | 0.05 mg | 0.16 mg | Suji (semolina) |
| Vitamin K1 | 1 µg | 1.2 µg | Suji (semolina) |
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
Cite this page
NNWA Nutrition and Wellness Academy. Poha vs Suji (semolina): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/compare/poha-vs-suji/
Energy, protein and fibre
Poha is rice that has been soaked, roasted and flattened; suji, or rava, is coarsely ground wheat. Per 100 g dry, poha has 354 kcal and 76.8 g of carbohydrate, and suji 334 kcal and 68.4 g. Suji has more protein, 11.4 g against 7.4 g, a gap of 4 g, meeting 21 per cent of a man's daily need against 14 per cent for poha. Poha ranks 13th of 14 cereals and millets for protein, which is typical of a rice product.
Fibre favours suji clearly, 9.7 g per 100 g against 3.5 g, about 2.8 times as much. That figure for suji is higher than many people would expect from a milled wheat product, and it is the value IFCT 2017 records for semolina. Poha ranks 12th of 14 cereals and millets for fibre.
Minerals: iron is poha's strength
Poha has 4.46 mg of iron per 100 g, about 1.5 times the 2.98 mg in suji, and covers 23 per cent of a man's daily iron need and 15 per cent of a woman's. That is unusual for a rice product, and poha ranks 6th of 14 cereals and millets for iron. Traditional flattening between iron rollers is often given as the reason. Poha also has more magnesium, 78 mg against 38 mg, and phosphorus, 195 mg against 119 mg. A squeeze of lemon over kanda poha helps the body absorb that iron. Suji, in turn, leads on calcium, 29 mg against 9 mg, on zinc, 2.13 mg against 1.49 mg, and on potassium, 284 mg against 148 mg.
B vitamins
Suji has more thiamine, 0.29 mg per 100 g against 0.12 mg in poha, about 2.4 times as much, and more folate, 26 micrograms against 8. Poha has the lowest folate of the 13 cereals and millets with a value in IFCT 2017. Suji also leads on vitamin B6, 0.11 mg against 0.02 mg, and vitamin E. Poha holds a small edge on niacin, 1.6 mg against 1.13 mg. Riboflavin is the same in both at 0.04 mg.
How each becomes breakfast
Poha is Maharashtra's kanda poha with onion and peanuts, Madhya Pradesh's Indori poha with sev and jeeravan, Kerala's aval upma, and Bengal's chire doi with curd and jaggery. Suji becomes south Indian upma, rava idli, rava dosa, suji chilla, and the sweet sheera and halwa. Both are quick to cook and gentle on the stomach. The final dish depends as much on the oil, peanuts, vegetables and sugar as on the base, and the values here are for the dry ingredient.
Which one, for what
For protein and fibre, suji is the stronger base, so suji upma loaded with vegetables suits a breakfast meant to keep you full. For iron, poha leads, especially with lemon juice squeezed over it, which helps women and teenagers who need more iron. For weight control, suji has slightly less energy per 100 g, but the oil and peanuts decide more. For diabetes planning, suji's extra fibre gives it an edge, and portions are best set with a doctor or dietitian. For gluten-free breakfasts, poha is the choice. Both are cheap, fast and well loved, so alternating them works well.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about poha vs suji (semolina)
Which is healthier for breakfast, poha or upma?
Per 100 g dry, suji has more protein (11.4 g against 7.4 g) and fibre (9.7 g against 3.5 g), while poha has more iron (4.46 mg against 2.98 mg). Either becomes a balanced breakfast with vegetables, peanuts or a side of curd or sprouts.
Is poha good for weight loss?
Poha has 354 kcal per 100 g dry, slightly more than suji at 334 kcal, and less fibre. A moderate plate with plenty of onion, peas and vegetables and a measured amount of oil and peanuts can fit a weight-loss plan. The added fat and sev change the total most.
Is suji the same as maida?
No. Both come from wheat, but suji is coarse semolina, while maida is finely ground refined flour. IFCT 2017 lists 9.7 g of fibre and 11.4 g of protein per 100 g for semolina. Suji contains gluten, so it is not suitable for people with coeliac disease.
Why is poha high in iron?
IFCT 2017 lists 4.46 mg of iron per 100 g of rice flakes, ranking 6th of 14 cereals and millets. Flattening the grain in iron rollers is a commonly given reason. Adding lemon juice, tomato or coriander helps absorption, since vitamin C improves uptake of iron from plant foods.