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Black turtle bean vs. Semolina — In-Depth Nutrition Comparison

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Summary of differences between Black turtle bean and Semolina

  • Black turtle bean has more Iron, Fiber, Folate, Potassium, and Vitamin E , however, Semolina is higher in Selenium, Manganese, Vitamin B6, Vitamin B3, and Vitamin B5.
  • Semolina covers your daily need of Selenium 34% more than Black turtle bean.
  • Black turtle bean has 29 times more Vitamin E than Semolina. While Black turtle bean has 0.87mg of Vitamin E , Semolina has only 0.03mg.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Black turtle bean vs Semolina infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +285.1%
Contains more Magnesium +81.5%
Contains more Potassium +148.9%
Contains more Calcium +29.1%
Contains less Sodium -33.3%
Contains more Zinc +34.2%
Contains more Manganese +216.5%
Contains more Selenium +1558.3%
Equal in Phosphorus - 153
Equal in Copper - 0.284
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +285.1%
Contains more Magnesium +81.5%
Contains more Potassium +148.9%
Contains more Calcium +29.1%
Contains less Sodium -33.3%
Contains more Zinc +34.2%
Contains more Manganese +216.5%
Contains more Selenium +1558.3%
Equal in Phosphorus - 153
Equal in Copper - 0.284

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +2800%
Contains more Vitamin B2 +12%
Contains more Folate +975%
Contains more Vitamin K +3200%
Contains more Vitamin B3 +857.9%
Contains more Vitamin B5 +158.5%
Contains more Vitamin B6 +487%
Equal in Vitamin B1 - 0.224
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +2800%
Contains more Vitamin B2 +12%
Contains more Folate +975%
Contains more Vitamin K +3200%
Contains more Vitamin B3 +857.9%
Contains more Vitamin B5 +158.5%
Contains more Vitamin B6 +487%
Equal in Vitamin B1 - 0.224

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +566.7%
Contains more Other +94.4%
Contains more Fats +194.3%
Contains more Carbs +232.2%
Equal in Protein - 7.51
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more Water +566.7%
Contains more Other +94.4%
Contains more Fats +194.3%
Contains more Carbs +232.2%
Equal in Protein - 7.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -69.7%
Contains more Monounsaturated Fat +760%
Contains more Polyunsaturated fat +116.1%
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -69.7%
Contains more Monounsaturated Fat +760%
Contains more Polyunsaturated fat +116.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Semolina
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Semolina Opinion
Net carbs 16.05g 79.09g Semolina
Protein 8.18g 7.51g Black turtle bean
Fats 0.35g 1.03g Semolina
Carbs 24.35g 80.89g Semolina
Calories 130kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.32g 0.33g Black turtle bean
Fiber 8.3g 1.8g Black turtle bean
Calcium 55mg 71mg Semolina
Iron 2.85mg 0.74mg Black turtle bean
Magnesium 49mg 27mg Black turtle bean
Phosphorus 152mg 153mg Semolina
Potassium 433mg 174mg Black turtle bean
Sodium 3mg 2mg Semolina
Zinc 0.76mg 1.02mg Semolina
Copper 0.269mg 0.284mg Semolina
Manganese 0.327mg 1.035mg Semolina
Selenium 1.2µg 19.9µg Semolina
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg 0.03mg Black turtle bean
Vitamin B1 0.225mg 0.224mg Black turtle bean
Vitamin B2 0.056mg 0.05mg Black turtle bean
Vitamin B3 0.527mg 5.048mg Semolina
Vitamin B5 0.26mg 0.672mg Semolina
Vitamin B6 0.077mg 0.452mg Semolina
Folate 86µg 8µg Black turtle bean
Vitamin K 3.3µg 0.1µg Black turtle bean
Tryptophan 0.097mg 0.103mg Semolina
Threonine 0.344mg 0.271mg Black turtle bean
Isoleucine 0.361mg 0.339mg Black turtle bean
Leucine 0.653mg 0.656mg Semolina
Lysine 0.562mg 0.215mg Black turtle bean
Methionine 0.123mg 0.183mg Semolina
Phenylalanine 0.442mg 0.398mg Black turtle bean
Valine 0.428mg 0.47mg Semolina
Histidine 0.228mg 0.185mg Black turtle bean
Saturated Fat 0.089g 0.294g Black turtle bean
Monounsaturated Fat 0.03g 0.258g Semolina
Polyunsaturated fat 0.149g 0.322g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Black turtle bean
26%
Semolina
Minerals Daily Need Coverage Score
42%
Black turtle bean
52%
Semolina

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 1mg)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.2)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.01g)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.205g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 34)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/nutrients
  2. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.