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  6. Yardlong bean (Asparagus bean) vs. Semolina

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

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

  • Yardlong bean (Asparagus bean) is richer in Vitamin C, and Folate, yet Semolina is richer in Manganese, Selenium, Vitamin B6, Vitamin B3, Copper, Phosphorus, Vitamin B5, and Vitamin B1.
  • Semolina's daily need coverage for Manganese is 36% higher.

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

Infographic

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

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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
4
:
6
Semolina
Semolina
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +98%
Contains more Folate +462.5%
Contains more Vitamin B1 +163.5%
Contains more Vitamin B3 +701.3%
Contains more Vitamin B5 +1217.6%
Contains more Vitamin B6 +1783.3%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +98%
Contains more Folate +462.5%
Contains more Vitamin B1 +163.5%
Contains more Vitamin B3 +701.3%
Contains more Vitamin B5 +1217.6%
Contains more Vitamin B6 +1783.3%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Semolina
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
15%
Yardlong bean (Asparagus bean)
26%
Semolina
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
52%
Semolina

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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients
  2. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.