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  6. Lupin Bean vs. Semolina

Lupin Bean vs. Semolina — In-Depth Nutrition Comparison

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Summary of differences between Lupin Bean and Semolina

  • Lupin Bean has more Folate, Magnesium, and Iron, however, Semolina is higher in Vitamin B6, Selenium, Vitamin B3, Manganese, Vitamin B5, Vitamin B1, and Copper.
  • Semolina covers your daily need of Vitamin B6 34% more than Lupin Bean.
  • Lupin Bean has 7 times more Folate than Semolina. While Lupin Bean has 59µg of Folate, Semolina has only 8µg.

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

Infographic

Lupin Bean vs Semolina infographic
Infographic link

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.
Lupin Bean
Lupin Bean
4
:
6
Semolina
Semolina
Contains more Iron +62.2%
Contains more Magnesium +100%
Contains more Potassium +40.8%
Contains more Zinc +35.3%
Contains more Calcium +39.2%
Contains more Phosphorus +19.5%
Contains less Sodium -50%
Contains more Copper +22.9%
Contains more Manganese +53.1%
Contains more Selenium +665.4%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +62.2%
Contains more Magnesium +100%
Contains more Potassium +40.8%
Contains more Zinc +35.3%
Contains more Calcium +39.2%
Contains more Phosphorus +19.5%
Contains less Sodium -50%
Contains more Copper +22.9%
Contains more Manganese +53.1%
Contains more Selenium +665.4%

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.
Lupin Bean
Lupin Bean
4
:
6
Semolina
Semolina
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +637.5%
Contains more Vitamin B1 +67.2%
Contains more Vitamin B3 +919.8%
Contains more Vitamin B5 +257.4%
Contains more Vitamin B6 +4922.2%
Equal in Vitamin B2 - 0.05
Lupin Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Semolina
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 C +∞%
Contains more Folate +637.5%
Contains more Vitamin B1 +67.2%
Contains more Vitamin B3 +919.8%
Contains more Vitamin B5 +257.4%
Contains more Vitamin B6 +4922.2%
Equal in Vitamin B2 - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
3
:
2
Semolina
Semolina
Contains more Protein +107.3%
Contains more Fats +183.5%
Contains more Water +620.9%
Contains more Carbs +718.7%
Contains more Other +29.1%
Lupin Bean
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Semolina
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 Protein +107.3%
Contains more Fats +183.5%
Contains more Water +620.9%
Contains more Carbs +718.7%
Contains more Other +29.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean
Lupin Bean
2
:
1
Semolina
Semolina
Contains more Monounsaturated Fat +357.4%
Contains more Polyunsaturated fat +126.7%
Contains less Saturated Fat -15%
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +357.4%
Contains more Polyunsaturated fat +126.7%
Contains less Saturated Fat -15%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lupin Bean Semolina
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar 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 Lupin Bean Semolina Opinion
Net carbs 7.08g 79.09g Semolina
Protein 15.57g 7.51g Lupin Bean
Fats 2.92g 1.03g Lupin Bean
Carbs 9.88g 80.89g Semolina
Calories 119kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Lupin Bean
Fiber 2.8g 1.8g Lupin Bean
Calcium 51mg 71mg Semolina
Iron 1.2mg 0.74mg Lupin Bean
Magnesium 54mg 27mg Lupin Bean
Phosphorus 128mg 153mg Semolina
Potassium 245mg 174mg Lupin Bean
Sodium 4mg 2mg Semolina
Zinc 1.38mg 1.02mg Lupin Bean
Copper 0.231mg 0.284mg Semolina
Manganese 0.676mg 1.035mg Semolina
Selenium 2.6µg 19.9µg Semolina
Vitamin A 7IU 0IU Lupin Bean
Vitamin E 0.03mg Semolina
Vitamin C 1.1mg 0mg Lupin Bean
Vitamin B1 0.134mg 0.224mg Semolina
Vitamin B2 0.053mg 0.05mg Lupin Bean
Vitamin B3 0.495mg 5.048mg Semolina
Vitamin B5 0.188mg 0.672mg Semolina
Vitamin B6 0.009mg 0.452mg Semolina
Folate 59µg 8µg Lupin Bean
Vitamin K 0.1µg Semolina
Tryptophan 0.125mg 0.103mg Lupin Bean
Threonine 0.573mg 0.271mg Lupin Bean
Isoleucine 0.695mg 0.339mg Lupin Bean
Leucine 1.181mg 0.656mg Lupin Bean
Lysine 0.832mg 0.215mg Lupin Bean
Methionine 0.11mg 0.183mg Semolina
Phenylalanine 0.618mg 0.398mg Lupin Bean
Valine 0.65mg 0.47mg Lupin Bean
Histidine 0.443mg 0.185mg Lupin Bean
Saturated Fat 0.346g 0.294g Semolina
Monounsaturated Fat 1.18g 0.258g Lupin Bean
Polyunsaturated fat 0.73g 0.322g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin 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
10%
Lupin Bean
26%
Semolina
Minerals Daily Need Coverage Score
39%
Lupin Bean
52%
Semolina

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.052g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.9)
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 54)
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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.