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  6. Semolina vs. Fava beans

Semolina vs. Fava beans — In-Depth Nutrition Comparison

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How are Semolina and Fava beans different?

  • Semolina is higher in Selenium, Vitamin B6, Vitamin B3, Manganese, Vitamin B1, and Vitamin B5, however, Fava beans is richer in Folate, Fiber, and Iron.
  • Daily need coverage for Selenium from Semolina is 31% higher.
  • Semolina contains 7 times more Vitamin B3 than Fava beans. While Semolina contains 5.048mg of Vitamin B3, Fava beans contains only 0.711mg.

Rice, white, long-grain, parboiled, unenriched, dry and Broadbeans (fava beans), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Semolina vs Fava 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
7
:
3
Fava beans
Fava beans
Contains more Calcium +97.2%
Contains more Phosphorus +22.4%
Contains less Sodium -60%
Contains more Manganese +145.8%
Contains more Selenium +665.4%
Contains more Iron +102.7%
Contains more Magnesium +59.3%
Contains more Potassium +54%
Equal in Zinc - 1.01
Equal in Copper - 0.259
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Fava beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 57% 31% 54% 24% 1% 28% 87% 55% 15%
Contains more Calcium +97.2%
Contains more Phosphorus +22.4%
Contains less Sodium -60%
Contains more Manganese +145.8%
Contains more Selenium +665.4%
Contains more Iron +102.7%
Contains more Magnesium +59.3%
Contains more Potassium +54%
Equal in Zinc - 1.01
Equal in Copper - 0.259

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
5
:
5
Fava beans
Fava beans
Contains more Vitamin E +50%
Contains more Vitamin B1 +130.9%
Contains more Vitamin B3 +610%
Contains more Vitamin B5 +328%
Contains more Vitamin B6 +527.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +78%
Contains more Folate +1200%
Contains more Vitamin K +2800%
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%
Fava beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 1% 25% 21% 14% 10% 17% 78% 0% 8%
Contains more Vitamin E +50%
Contains more Vitamin B1 +130.9%
Contains more Vitamin B3 +610%
Contains more Vitamin B5 +328%
Contains more Vitamin B6 +527.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +78%
Contains more Folate +1200%
Contains more Vitamin K +2800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
2
:
3
Fava beans
Fava beans
Contains more Fats +157.5%
Contains more Carbs +311.7%
Contains more Water +625.6%
Contains more Other +14.1%
Equal in Protein - 7.6
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Fava beans
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
Contains more Fats +157.5%
Contains more Carbs +311.7%
Contains more Water +625.6%
Contains more Other +14.1%
Equal in Protein - 7.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
2
:
1
Fava beans
Fava beans
Contains more Monounsaturated Fat +226.6%
Contains more Polyunsaturated fat +96.3%
Contains less Saturated Fat -77.6%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Fava beans
21% 26% 53%
Saturated Fat: 0.066 g
Monounsaturated Fat: 0.079 g
Polyunsaturated fat: 0.164 g
Contains more Monounsaturated Fat +226.6%
Contains more Polyunsaturated fat +96.3%
Contains less Saturated Fat -77.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Fava beans Opinion
Net carbs 79.09g 14.25g Semolina
Protein 7.51g 7.6g Fava beans
Fats 1.03g 0.4g Semolina
Carbs 80.89g 19.65g Semolina
Calories 374kcal 110kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g 1.82g Semolina
Fiber 1.8g 5.4g Fava beans
Calcium 71mg 36mg Semolina
Iron 0.74mg 1.5mg Fava beans
Magnesium 27mg 43mg Fava beans
Phosphorus 153mg 125mg Semolina
Potassium 174mg 268mg Fava beans
Sodium 2mg 5mg Semolina
Zinc 1.02mg 1.01mg Semolina
Copper 0.284mg 0.259mg Semolina
Manganese 1.035mg 0.421mg Semolina
Selenium 19.9µg 2.6µg Semolina
Vitamin A 0IU 15IU Fava beans
Vitamin A RAE 1µg Fava beans
Vitamin E 0.03mg 0.02mg Semolina
Vitamin C 0mg 0.3mg Fava beans
Vitamin B1 0.224mg 0.097mg Semolina
Vitamin B2 0.05mg 0.089mg Fava beans
Vitamin B3 5.048mg 0.711mg Semolina
Vitamin B5 0.672mg 0.157mg Semolina
Vitamin B6 0.452mg 0.072mg Semolina
Folate 8µg 104µg Fava beans
Vitamin K 0.1µg 2.9µg Fava beans
Tryptophan 0.103mg 0.072mg Semolina
Threonine 0.271mg 0.27mg Semolina
Isoleucine 0.339mg 0.306mg Semolina
Leucine 0.656mg 0.572mg Semolina
Lysine 0.215mg 0.486mg Fava beans
Methionine 0.183mg 0.062mg Semolina
Phenylalanine 0.398mg 0.321mg Semolina
Valine 0.47mg 0.338mg Semolina
Histidine 0.185mg 0.193mg Fava beans
Saturated Fat 0.294g 0.066g Fava beans
Monounsaturated Fat 0.258g 0.079g Semolina
Polyunsaturated fat 0.322g 0.164g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Fava 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
14%
Fava beans
Minerals Daily Need Coverage Score
52%
Semolina
36%
Fava beans

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 1.49g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 25)
Which food is lower in Saturated Fat?
Fava beans
Fava beans is lower in Saturated Fat (difference - 0.228g)
Which food is cheaper?
Fava beans
Fava beans is cheaper (difference - $1.4)
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.