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  6. Semolina vs. Kidney beans

Semolina vs. Kidney beans — In-Depth Nutrition Comparison

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The main differences between Semolina and Kidney beans

  • Semolina is richer in Selenium, Vitamin B3, Manganese, Vitamin B6, Vitamin B5, and Copper, yet Kidney beans is richer in Folate, Iron, Fiber, and Vitamin K.
  • Daily need coverage for Selenium from Semolina is 34% higher.
  • Semolina contains 9 times more Vitamin B3 than Kidney beans. Semolina contains 5.048mg of Vitamin B3, while Kidney beans contains 0.578mg.

Food types used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Semolina vs Kidney beans 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
Kidney beans
Kidney beans
Contains more Calcium +102.9%
Contains more Phosphorus +10.9%
Contains more Copper +31.5%
Contains more Manganese +140.7%
Contains more Selenium +1709.1%
Contains more Iron +200%
Contains more Magnesium +55.6%
Contains more Potassium +132.8%
Contains less Sodium -50%
Equal in Phosphorus - 138
Equal in Zinc - 1
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Calcium +102.9%
Contains more Phosphorus +10.9%
Contains more Copper +31.5%
Contains more Manganese +140.7%
Contains more Selenium +1709.1%
Contains more Iron +200%
Contains more Magnesium +55.6%
Contains more Potassium +132.8%
Contains less Sodium -50%
Equal in Phosphorus - 138
Equal in Zinc - 1

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
:
4
Kidney beans
Kidney beans
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +773.4%
Contains more Vitamin B5 +205.5%
Contains more Vitamin B6 +276.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +16%
Contains more Folate +1525%
Contains more Vitamin K +8300%
Equal in Vitamin E - 0.03
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%
Kidney beans
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% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +773.4%
Contains more Vitamin B5 +205.5%
Contains more Vitamin B6 +276.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +16%
Contains more Folate +1525%
Contains more Vitamin K +8300%
Equal in Vitamin E - 0.03

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
2
:
3
Kidney beans
Kidney beans
Contains more Fats +106%
Contains more Carbs +254.8%
Contains more Protein +15.4%
Contains more Water +578.9%
Contains more Other +53.5%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Fats +106%
Contains more Carbs +254.8%
Contains more Protein +15.4%
Contains more Water +578.9%
Contains more Other +53.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
2
:
1
Kidney beans
Kidney beans
Contains more Monounsaturated Fat +561.5%
Contains more Polyunsaturated fat +15.8%
Contains less Saturated Fat -75.2%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +561.5%
Contains more Polyunsaturated fat +15.8%
Contains less Saturated Fat -75.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Kidney beans Opinion
Net carbs 79.09g 16.4g Semolina
Protein 7.51g 8.67g Kidney beans
Fats 1.03g 0.5g Semolina
Carbs 80.89g 22.8g Semolina
Calories 374kcal 127kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g 0.32g Kidney beans
Fiber 1.8g 6.4g Kidney beans
Calcium 71mg 35mg Semolina
Iron 0.74mg 2.22mg Kidney beans
Magnesium 27mg 42mg Kidney beans
Phosphorus 153mg 138mg Semolina
Potassium 174mg 405mg Kidney beans
Sodium 2mg 1mg Kidney beans
Zinc 1.02mg 1mg Semolina
Copper 0.284mg 0.216mg Semolina
Manganese 1.035mg 0.43mg Semolina
Selenium 19.9µg 1.1µg Semolina
Vitamin E 0.03mg 0.03mg
Vitamin C 0mg 1.2mg Kidney beans
Vitamin B1 0.224mg 0.16mg Semolina
Vitamin B2 0.05mg 0.058mg Kidney beans
Vitamin B3 5.048mg 0.578mg Semolina
Vitamin B5 0.672mg 0.22mg Semolina
Vitamin B6 0.452mg 0.12mg Semolina
Folate 8µg 130µg Kidney beans
Vitamin K 0.1µg 8.4µg Kidney beans
Tryptophan 0.103mg 0.104mg Kidney beans
Threonine 0.271mg 0.319mg Kidney beans
Isoleucine 0.339mg 0.41mg Kidney beans
Leucine 0.656mg 0.736mg Kidney beans
Lysine 0.215mg 0.607mg Kidney beans
Methionine 0.183mg 0.113mg Semolina
Phenylalanine 0.398mg 0.511mg Kidney beans
Valine 0.47mg 0.5mg Kidney beans
Histidine 0.185mg 0.238mg Kidney beans
Saturated Fat 0.294g 0.073g Kidney beans
Monounsaturated Fat 0.258g 0.039g Semolina
Polyunsaturated fat 0.322g 0.278g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Kidney beans
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
19%
Kidney beans
Minerals Daily Need Coverage Score
52%
Semolina
38%
Kidney beans

Comparison summary

Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 0.01g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.221g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 32)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $0.2)
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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.