Caloric Content – Upma: Typically higher in calories due to the use of semolina (sooji) and additional ingredients like oil or ghee. – Poha: Generally lower in calories as it uses flattened rice, which is lighter and absorbs less oil.
Carbohydrate Content – Upma: Contains more carbohydrates due to the use of semolina, making it a good source of quick energy. – Poha: Provides fewer carbohydrates, making it a better choice for managing blood sugar levels.
Fiber Content – Upma: Lower in fiber as semolina has less fiber compared to rice or flattened rice used in Poha. – Poha: High in fiber due to the use of rice flakes, which promote healthy digestion and prevent constipation.
Fat and Oil – Upma: Can be prepared with more oil or ghee, contributing to higher fat content. – Poha: Typically requires less oil for preparation, making it a healthier option for fat-conscious individuals.
Protein Content – Upma: Contains a bit more protein due to the use of semolina or additional legumes like moong dal. – Poha: Provides moderate protein, but not as much as Upma.
Nutrient Absorption – Upma: Can help absorb nutrients better due to its consistency, aiding in energy release slowly. – Poha: Also aids in nutrient absorption but can be lighter and easier on digestion.
Vitamins and Minerals – Upma: Provides B-vitamins (especially niacin) and iron, but in moderate quantities. – Poha: Rich in iron, B-vitamins, and folate, contributing to better overall nutrient intake.