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  6. Semolina vs. Yardlong bean (Asparagus bean)

Semolina vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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What are the main differences between Semolina and Yardlong bean (Asparagus bean)?

  • Semolina is richer in Manganese, Selenium, Vitamin B6, Vitamin B3, Copper, Phosphorus, Vitamin B5, and Vitamin B1, yet Yardlong bean (Asparagus bean) is richer in Vitamin C, and Folate.
  • Semolina's daily need coverage for Manganese is 36% higher.
  • Semolina has 19 times more Vitamin B6 than Yardlong bean (Asparagus bean). Semolina has 0.452mg of Vitamin B6, while Yardlong bean (Asparagus bean) has 0.024mg.

We used Rice, white, long-grain, parboiled, unenriched, dry and Yardlong bean, cooked, boiled, drained, without salt types in this comparison.

Infographic

Semolina vs Yardlong bean (Asparagus 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
7
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Calcium +61.4%
Contains more Phosphorus +168.4%
Contains less Sodium -50%
Contains more Zinc +183.3%
Contains more Copper +504.3%
Contains more Manganese +414.9%
Contains more Selenium +1226.7%
Contains more Iron +32.4%
Contains more Magnesium +55.6%
Contains more Potassium +66.7%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +61.4%
Contains more Phosphorus +168.4%
Contains less Sodium -50%
Contains more Zinc +183.3%
Contains more Copper +504.3%
Contains more Manganese +414.9%
Contains more Selenium +1226.7%
Contains more Iron +32.4%
Contains more Magnesium +55.6%
Contains more Potassium +66.7%

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
6
:
4
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B1 +163.5%
Contains more Vitamin B3 +701.3%
Contains more Vitamin B5 +1217.6%
Contains more Vitamin B6 +1783.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +98%
Contains more Folate +462.5%
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%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B1 +163.5%
Contains more Vitamin B3 +701.3%
Contains more Vitamin B5 +1217.6%
Contains more Vitamin B6 +1783.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +98%
Contains more Folate +462.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
3
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +196.8%
Contains more Fats +930%
Contains more Carbs +781.2%
Contains more Water +787.1%
Equal in Other - 0.72
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +196.8%
Contains more Fats +930%
Contains more Carbs +781.2%
Contains more Water +787.1%
Equal in Other - 0.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +2766.7%
Contains more Polyunsaturated fat +666.7%
Contains less Saturated Fat -91.2%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +2766.7%
Contains more Polyunsaturated fat +666.7%
Contains less Saturated Fat -91.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Semolina Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium 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 Yardlong bean (Asparagus bean) Opinion
Net carbs 79.09g 9.18g Semolina
Protein 7.51g 2.53g Semolina
Fats 1.03g 0.1g Semolina
Carbs 80.89g 9.18g Semolina
Calories 374kcal 47kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Yardlong bean (Asparagus bean)
Fiber 1.8g Semolina
Calcium 71mg 44mg Semolina
Iron 0.74mg 0.98mg Yardlong bean (Asparagus bean)
Magnesium 27mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 153mg 57mg Semolina
Potassium 174mg 290mg Yardlong bean (Asparagus bean)
Sodium 2mg 4mg Semolina
Zinc 1.02mg 0.36mg Semolina
Copper 0.284mg 0.047mg Semolina
Manganese 1.035mg 0.201mg Semolina
Selenium 19.9µg 1.5µg Semolina
Vitamin A 0IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.03mg Semolina
Vitamin C 0mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.224mg 0.085mg Semolina
Vitamin B2 0.05mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 5.048mg 0.63mg Semolina
Vitamin B5 0.672mg 0.051mg Semolina
Vitamin B6 0.452mg 0.024mg Semolina
Folate 8µg 45µg Yardlong bean (Asparagus bean)
Vitamin K 0.1µg Semolina
Tryptophan 0.103mg 0.029mg Semolina
Threonine 0.271mg 0.094mg Semolina
Isoleucine 0.339mg 0.135mg Semolina
Leucine 0.656mg 0.18mg Semolina
Lysine 0.215mg 0.166mg Semolina
Methionine 0.183mg 0.036mg Semolina
Phenylalanine 0.398mg 0.139mg Semolina
Valine 0.47mg 0.146mg Semolina
Histidine 0.185mg 0.082mg Semolina
Saturated Fat 0.294g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.258g 0.009g Semolina
Polyunsaturated fat 0.322g 0.042g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Yardlong bean (Asparagus 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
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
52%
Semolina
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.268g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.4)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 32)
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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.