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  6. Semolina vs. Winged bean

Semolina vs. Winged bean — In-Depth Nutrition Comparison

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A recap on differences between Semolina and Winged bean

  • Semolina is higher in Selenium, Vitamin B6, Manganese, Vitamin B3, Phosphorus, and Vitamin B5, yet Winged bean is higher in Copper, Iron, Vitamin B1, and Potassium.
  • Winged bean covers your daily Copper needs 122% more than Semolina.
  • Semolina contains 28 times more Selenium than Winged bean. While Semolina contains 19.9µg of Selenium, Winged bean contains only 0.7µg.

Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Winged bean tuber, raw.

Infographic

Semolina vs Winged 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
Winged bean
Winged bean
Contains more Calcium +136.7%
Contains more Magnesium +12.5%
Contains more Phosphorus +240%
Contains less Sodium -94.3%
Contains more Manganese +94.5%
Contains more Selenium +2742.9%
Contains more Iron +170.3%
Contains more Potassium +236.8%
Contains more Zinc +36.3%
Contains more Copper +388%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +136.7%
Contains more Magnesium +12.5%
Contains more Phosphorus +240%
Contains less Sodium -94.3%
Contains more Manganese +94.5%
Contains more Selenium +2742.9%
Contains more Iron +170.3%
Contains more Potassium +236.8%
Contains more Zinc +36.3%
Contains more Copper +388%

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
:
3
Winged bean
Winged bean
Contains more Vitamin B3 +207.8%
Contains more Vitamin B5 +479.3%
Contains more Vitamin B6 +502.7%
Contains more Vitamin B1 +69.2%
Contains more Vitamin B2 +198%
Contains more Folate +137.5%
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%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin B3 +207.8%
Contains more Vitamin B5 +479.3%
Contains more Vitamin B6 +502.7%
Contains more Vitamin B1 +69.2%
Contains more Vitamin B2 +198%
Contains more Folate +137.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
2
:
3
Winged bean
Winged bean
Contains more Fats +14.4%
Contains more Carbs +187.9%
Contains more Protein +54.5%
Contains more Water +482.2%
Contains more Other +181.7%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Fats +14.4%
Contains more Carbs +187.9%
Contains more Protein +54.5%
Contains more Water +482.2%
Contains more Other +181.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +10.3%
Contains more Polyunsaturated fat +85.1%
Contains less Saturated Fat -24.5%
Equal in Monounsaturated Fat - 0.234
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +10.3%
Contains more Polyunsaturated fat +85.1%
Contains less Saturated Fat -24.5%
Equal in Monounsaturated Fat - 0.234

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Winged bean Opinion
Net carbs 79.09g 28.1g Semolina
Protein 7.51g 11.6g Winged bean
Fats 1.03g 0.9g Semolina
Carbs 80.89g 28.1g Semolina
Calories 374kcal 148kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Winged bean
Fiber 1.8g Semolina
Calcium 71mg 30mg Semolina
Iron 0.74mg 2mg Winged bean
Magnesium 27mg 24mg Semolina
Phosphorus 153mg 45mg Semolina
Potassium 174mg 586mg Winged bean
Sodium 2mg 35mg Semolina
Zinc 1.02mg 1.39mg Winged bean
Copper 0.284mg 1.386mg Winged bean
Manganese 1.035mg 0.532mg Semolina
Selenium 19.9µg 0.7µg Semolina
Vitamin E 0.03mg Semolina
Vitamin B1 0.224mg 0.379mg Winged bean
Vitamin B2 0.05mg 0.149mg Winged bean
Vitamin B3 5.048mg 1.64mg Semolina
Vitamin B5 0.672mg 0.116mg Semolina
Vitamin B6 0.452mg 0.075mg Semolina
Folate 8µg 19µg Winged bean
Vitamin K 0.1µg Semolina
Tryptophan 0.103mg 0.252mg Winged bean
Threonine 0.271mg 0.451mg Winged bean
Isoleucine 0.339mg 0.425mg Winged bean
Leucine 0.656mg 0.64mg Semolina
Lysine 0.215mg 0.592mg Winged bean
Methionine 0.183mg 0.143mg Semolina
Phenylalanine 0.398mg 0.451mg Winged bean
Valine 0.47mg 0.599mg Winged bean
Histidine 0.185mg 0.241mg Winged bean
Saturated Fat 0.294g 0.222g Winged bean
Monounsaturated Fat 0.258g 0.234g Semolina
Polyunsaturated fat 0.322g 0.174g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
17%
Winged bean
Minerals Daily Need Coverage Score
52%
Semolina
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 22)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.9)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 33mg)
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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.