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Semolina vs. Refried beans — In-Depth Nutrition Comparison

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How are Semolina and Refried beans different?

  • Semolina is higher in Manganese, Vitamin B3, Vitamin B6, Selenium, Copper, Vitamin B1, Vitamin B5, and Phosphorus, however, Refried beans are richer in Iron.
  • Daily need coverage for Manganese from Semolina is 32% higher.
  • Semolina contains 14 times more Vitamin B3 than Refried beans. While Semolina contains 5.048mg of Vitamin B3, Refried beans contain only 0.367mg.
  • Semolina has less Sodium.

Rice, white, long-grain, parboiled, unenriched, dry and Refried beans, canned, traditional style (includes USDA commodity) are the varieties used in this article.

Infographic

Semolina vs Refried beans infographic
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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 +144.8%
Contains more Phosphorus +66.3%
Contains less Sodium -99.5%
Contains more Zinc +75.9%
Contains more Copper +120.2%
Contains more Manganese +258.1%
Contains more Selenium +243.1%
Contains more Iron +94.6%
Contains more Magnesium +29.6%
Contains more Potassium +83.3%
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 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Calcium +144.8%
Contains more Phosphorus +66.3%
Contains less Sodium -99.5%
Contains more Zinc +75.9%
Contains more Copper +120.2%
Contains more Manganese +258.1%
Contains more Selenium +243.1%
Contains more Iron +94.6%
Contains more Magnesium +29.6%
Contains more Potassium +83.3%

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 +194.7%
Contains more Vitamin B3 +1275.5%
Contains more Vitamin B5 +255.6%
Contains more Vitamin B6 +338.8%
Contains more Vitamin E +200%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +58%
Contains more Folate +37.5%
Contains more Vitamin K +2000%
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 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin B1 +194.7%
Contains more Vitamin B3 +1275.5%
Contains more Vitamin B5 +255.6%
Contains more Vitamin B6 +338.8%
Contains more Vitamin E +200%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +58%
Contains more Folate +37.5%
Contains more Vitamin K +2000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +50.8%
Contains more Carbs +497%
Contains more Fats +95.1%
Contains more Water +688.5%
Contains more Other +140.8%
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more Protein +50.8%
Contains more Carbs +497%
Contains more Fats +95.1%
Contains more Water +688.5%
Contains more Other +140.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -53.4%
Contains more Monounsaturated Fat +132.9%
Contains more Polyunsaturated fat +68.6%
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains less Saturated Fat -53.4%
Contains more Monounsaturated Fat +132.9%
Contains more Polyunsaturated fat +68.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +819.1%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Sucrose +157.1%
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +819.1%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Sucrose +157.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Semolina Refried beans
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Semolina Refried beans Opinion
Net carbs 79.09g 9.85g Semolina
Protein 7.51g 4.98g Semolina
Fats 1.03g 2.01g Refried beans
Carbs 80.89g 13.55g Semolina
Calories 374kcal 90kcal Semolina
Starch 68.29g 7.43g Semolina
Fructose 0.02g 0g Semolina
Sugar 0.33g 0.54g Semolina
Fiber 1.8g 3.7g Refried beans
Calcium 71mg 29mg Semolina
Iron 0.74mg 1.44mg Refried beans
Magnesium 27mg 35mg Refried beans
Phosphorus 153mg 92mg Semolina
Potassium 174mg 319mg Refried beans
Sodium 2mg 370mg Semolina
Zinc 1.02mg 0.58mg Semolina
Copper 0.284mg 0.129mg Semolina
Manganese 1.035mg 0.289mg Semolina
Selenium 19.9µg 5.8µg Semolina
Vitamin E 0.03mg 0.09mg Refried beans
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.224mg 0.076mg Semolina
Vitamin B2 0.05mg 0.079mg Refried beans
Vitamin B3 5.048mg 0.367mg Semolina
Vitamin B5 0.672mg 0.189mg Semolina
Vitamin B6 0.452mg 0.103mg Semolina
Folate 8µg 11µg Refried beans
Vitamin K 0.1µg 2.1µg Refried beans
Tryptophan 0.103mg 0.065mg Semolina
Threonine 0.271mg 0.231mg Semolina
Isoleucine 0.339mg 0.242mg Semolina
Leucine 0.656mg 0.438mg Semolina
Lysine 0.215mg 0.377mg Refried beans
Methionine 0.183mg 0.083mg Semolina
Phenylalanine 0.398mg 0.297mg Semolina
Valine 0.47mg 0.287mg Semolina
Histidine 0.185mg 153mg Refried beans
Trans Fat 0.016g Semolina
Saturated Fat 0.294g 0.631g Semolina
Monounsaturated Fat 0.258g 0.601g Refried beans
Polyunsaturated fat 0.322g 0.543g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Refried 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
10%
Refried beans
Minerals Daily Need Coverage Score
52%
Semolina
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.21g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 368mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.337g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 16)
Which food is cheaper?
Refried beans
Refried 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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.