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Semolina vs. Lupin Bean — In-Depth Nutrition Comparison

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Summary of differences between Semolina and Lupin Bean

  • Semolina has more Vitamin B6, Selenium, Vitamin B3, Manganese, Vitamin B5, Vitamin B1, and Copper, however, Lupin Bean is higher in Folate, Magnesium, and Iron.
  • Semolina covers your daily need of Vitamin B6 34% more than Lupin Bean.
  • Semolina has 10 times more Vitamin B3 than Lupin Bean. While Semolina has 5.048mg of Vitamin B3, Lupin Bean has only 0.495mg.

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

Infographic

Semolina vs Lupin 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.
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%
Contains more Iron +62.2%
Contains more Magnesium +100%
Contains more Potassium +40.8%
Contains more Zinc +35.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
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%
Contains more Iron +62.2%
Contains more Magnesium +100%
Contains more Potassium +40.8%
Contains more Zinc +35.3%

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.
:
Contains more Vitamin B1 +67.2%
Contains more Vitamin B3 +919.8%
Contains more Vitamin B5 +257.4%
Contains more Vitamin B6 +4922.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +637.5%
Equal in Vitamin B2 - 0.053
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%
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%
Contains more Vitamin B1 +67.2%
Contains more Vitamin B3 +919.8%
Contains more Vitamin B5 +257.4%
Contains more Vitamin B6 +4922.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +637.5%
Equal in Vitamin B2 - 0.053

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +718.7%
Contains more Other +29.1%
Contains more Protein +107.3%
Contains more Fats +183.5%
Contains more Water +620.9%
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more Carbs +718.7%
Contains more Other +29.1%
Contains more Protein +107.3%
Contains more Fats +183.5%
Contains more Water +620.9%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.