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Winged bean vs Semolina - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Winged bean
Winged bean contains less Sugars (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 - 12)
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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Winged bean Semolina
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Winged bean Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
12
Winged bean
18
Semolina
Mineral Summary Score
46
Winged bean
22
Semolina

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +170.3%
Contains more Potassium +236.8%
Contains more Copper +388%
Contains more Zinc +36.3%
Contains more Calcium +136.7%
Contains more Magnesium +12.5%
Contains more Phosphorus +240%
Contains less Sodium -94.3%
Contains more Iron +170.3%
Contains more Potassium +236.8%
Contains more Copper +388%
Contains more Zinc +36.3%
Contains more Calcium +136.7%
Contains more Magnesium +12.5%
Contains more Phosphorus +240%
Contains less Sodium -94.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +69.2%
Contains more Vitamin B2 +198%
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 Vitamin B3 +207.8%
Contains more Vitamin B5 +479.3%
Contains more Vitamin B6 +502.7%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
70%
Winged bean
45%
Semolina
Carbohydrates
28%
Winged bean
81%
Semolina
Fats
4%
Winged bean
5%
Semolina

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Winged bean Semolina Opinion
Calories 148 374 Semolina
Protein 11.6 7.51 Winged bean
Fats 0.9 1.03 Semolina
Vitamin C 0 0
Carbs 28.1 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 2 0.74 Winged bean
Calcium 30 71 Semolina
Potassium 586 174 Winged bean
Magnesium 24 27 Semolina
Sugars 0.33 Semolina
Fiber 1.8 Semolina
Copper 1.386 0.284 Winged bean
Zinc 1.39 1.02 Winged bean
Starch 68.29 Semolina
Phosphorus 45 153 Semolina
Sodium 35 2 Semolina
Vitamin A 0 0
Vitamin E 0.03 Semolina
Vitamin D 0 0
Vitamin B1 0.379 0.224 Winged bean
Vitamin B2 0.149 0.05 Winged bean
Vitamin B3 1.64 5.048 Semolina
Vitamin B5 0.116 0.672 Semolina
Vitamin B6 0.075 0.452 Semolina
Vitamin B12 0 0
Vitamin K 0.1 Semolina
Folic acid (B9) 0 0
Trans Fat 0 Semolina
Saturated Fat 0.222 0.294 Winged bean
Monounsaturated Fat 0.234 0.258 Semolina
Polyunsaturated fat 0.174 0.322 Semolina
Tryptophan 0.252 0.103 Winged bean
Threonine 0.451 0.271 Winged bean
Isoleucine 0.425 0.339 Winged bean
Leucine 0.64 0.656 Semolina
Lysine 0.592 0.215 Winged bean
Methionine 0.143 0.183 Semolina
Phenylalanine 0.451 0.398 Winged bean
Valine 0.599 0.47 Winged bean
Histidine 0.241 0.185 Winged bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.