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  6. Semolina vs. Bean

Semolina vs. Bean — In-Depth Nutrition Comparison

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A recap on differences between Semolina and Bean

  • Semolina is higher in Vitamin B3, Selenium, Vitamin B6, Copper, Phosphorus, Vitamin B1, and Iron, yet Bean is higher in Fiber.
  • Semolina covers your daily Vitamin B3 needs 29% more than Bean.
  • Semolina contains 4 times more Selenium than Bean. While Semolina contains 19.9µg of Selenium, Bean contains only 4.5µg.

Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Beans, baked, canned, no salt added.

Infographic

Semolina vs Bean 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.
Semolina
Semolina
6
:
4
Bean
Bean
Contains more Calcium +42%
Contains more Iron +155.2%
Contains more Phosphorus +47.1%
Contains more Copper +37.9%
Contains more Selenium +342.2%
Contains more Magnesium +18.5%
Contains more Potassium +70.1%
Contains less Sodium -50%
Contains more Zinc +37.3%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Calcium +42%
Contains more Iron +155.2%
Contains more Phosphorus +47.1%
Contains more Copper +37.9%
Contains more Selenium +342.2%
Contains more Magnesium +18.5%
Contains more Potassium +70.1%
Contains less Sodium -50%
Contains more Zinc +37.3%

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.
Semolina
Semolina
4
:
6
Bean
Bean
Contains more Vitamin B1 +49.3%
Contains more Vitamin B3 +1074%
Contains more Vitamin B6 +247.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +20%
Contains more Folate +200%
Contains more Vitamin K +700%
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin B1 +49.3%
Contains more Vitamin B3 +1074%
Contains more Vitamin B6 +247.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +20%
Contains more Folate +200%
Contains more Vitamin K +700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
3
:
2
Bean
Bean
Contains more Protein +56.5%
Contains more Fats +157.5%
Contains more Carbs +294.8%
Contains more Water +636.3%
Contains more Other +140.8%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +56.5%
Contains more Fats +157.5%
Contains more Carbs +294.8%
Contains more Water +636.3%
Contains more Other +140.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +637.1%
Contains more Polyunsaturated fat +87.2%
Contains less Saturated Fat -65%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +637.1%
Contains more Polyunsaturated fat +87.2%
Contains less Saturated Fat -65%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Bean Opinion
Net carbs 79.09g 14.99g Semolina
Protein 7.51g 4.8g Semolina
Fats 1.03g 0.4g Semolina
Carbs 80.89g 20.49g Semolina
Calories 374kcal 105kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g 7.78g Semolina
Fiber 1.8g 5.5g Bean
Calcium 71mg 50mg Semolina
Iron 0.74mg 0.29mg Semolina
Magnesium 27mg 32mg Bean
Phosphorus 153mg 104mg Semolina
Potassium 174mg 296mg Bean
Sodium 2mg 1mg Bean
Zinc 1.02mg 1.4mg Bean
Copper 0.284mg 0.206mg Semolina
Manganese 1.035mg Semolina
Selenium 19.9µg 4.5µg Semolina
Vitamin A 0IU 106IU Bean
Vitamin A RAE 5µg Bean
Vitamin E 0.03mg 0.15mg Bean
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.224mg 0.15mg Semolina
Vitamin B2 0.05mg 0.06mg Bean
Vitamin B3 5.048mg 0.43mg Semolina
Vitamin B5 0.672mg Semolina
Vitamin B6 0.452mg 0.13mg Semolina
Folate 8µg 24µg Bean
Vitamin K 0.1µg 0.8µg Bean
Tryptophan 0.103mg Semolina
Threonine 0.271mg Semolina
Isoleucine 0.339mg Semolina
Leucine 0.656mg Semolina
Lysine 0.215mg Semolina
Methionine 0.183mg Semolina
Phenylalanine 0.398mg Semolina
Valine 0.47mg Semolina
Histidine 0.185mg Semolina
Saturated Fat 0.294g 0.103g Bean
Monounsaturated Fat 0.258g 0.035g Semolina
Polyunsaturated fat 0.322g 0.172g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Bean
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
26%
Semolina
11%
Bean
Minerals Daily Need Coverage Score
52%
Semolina
25%
Bean

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 7.45g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.1)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.191g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.