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  6. Bean raw vs. Semolina

Bean raw vs. Semolina — In-Depth Nutrition Comparison

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How are Bean raw and Semolina different?

  • Bean raw is richer in Folate, Copper, Fiber, Iron, Vitamin B1, Phosphorus, Potassium, Magnesium, and Selenium, while Semolina is higher in Vitamin B3.
  • Bean raw covers your daily need of Folate 129% more than Semolina.
  • Bean raw contains 9 times more Fiber than Semolina. Bean raw contains 15.5g of Fiber, while Semolina contains 1.8g.

Beans, pinto, mature seeds, raw and Rice, white, long-grain, parboiled, unenriched, dry types were used in this article.

Infographic

Bean raw 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.
Bean raw
Bean raw
9
:
1
Semolina
Semolina
Contains more Calcium +59.2%
Contains more Iron +585.1%
Contains more Magnesium +551.9%
Contains more Phosphorus +168.6%
Contains more Potassium +700.6%
Contains more Zinc +123.5%
Contains more Copper +214.4%
Contains more Manganese +10.9%
Contains more Selenium +40.2%
Contains less Sodium -83.3%
Equal in Manganese - 1.035
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Calcium +59.2%
Contains more Iron +585.1%
Contains more Magnesium +551.9%
Contains more Phosphorus +168.6%
Contains more Potassium +700.6%
Contains more Zinc +123.5%
Contains more Copper +214.4%
Contains more Manganese +10.9%
Contains more Selenium +40.2%
Contains less Sodium -83.3%
Equal in Manganese - 1.035

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.
Bean raw
Bean raw
8
:
1
Semolina
Semolina
Contains more Vitamin E +600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +218.3%
Contains more Vitamin B2 +324%
Contains more Vitamin B5 +16.8%
Contains more Folate +6462.5%
Contains more Vitamin K +5500%
Contains more Vitamin B3 +330%
Equal in Vitamin B6 - 0.452
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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 E +600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +218.3%
Contains more Vitamin B2 +324%
Contains more Vitamin B5 +16.8%
Contains more Folate +6462.5%
Contains more Vitamin K +5500%
Contains more Vitamin B3 +330%
Equal in Vitamin B6 - 0.452

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
4
:
1
Semolina
Semolina
Contains more Protein +185.2%
Contains more Fats +19.4%
Contains more Water +14.9%
Contains more Other +388.7%
Contains more Carbs +29.3%
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 Protein +185.2%
Contains more Fats +19.4%
Contains more Water +14.9%
Contains more Other +388.7%
Contains more Carbs +29.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
2
:
1
Semolina
Semolina
Contains less Saturated Fat -20.1%
Contains more Polyunsaturated fat +26.4%
Contains more Monounsaturated Fat +12.7%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -20.1%
Contains more Polyunsaturated fat +26.4%
Contains more Monounsaturated Fat +12.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Bean raw
Bean raw
2
:
2
Semolina
Semolina
Contains more Sucrose +842.9%
Contains more Glucose +18.2%
Contains more Starch +99.9%
Contains more Fructose +∞%
Bean raw
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Semolina
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
Contains more Sucrose +842.9%
Contains more Glucose +18.2%
Contains more Starch +99.9%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Semolina Opinion
Net carbs 47.05g 79.09g Semolina
Protein 21.42g 7.51g Bean raw
Fats 1.23g 1.03g Bean raw
Carbs 62.55g 80.89g Semolina
Calories 347kcal 374kcal Semolina
Starch 34.17g 68.29g Semolina
Fructose 0g 0.02g Semolina
Sugar 2.11g 0.33g Semolina
Fiber 15.5g 1.8g Bean raw
Calcium 113mg 71mg Bean raw
Iron 5.07mg 0.74mg Bean raw
Magnesium 176mg 27mg Bean raw
Phosphorus 411mg 153mg Bean raw
Potassium 1393mg 174mg Bean raw
Sodium 12mg 2mg Semolina
Zinc 2.28mg 1.02mg Bean raw
Copper 0.893mg 0.284mg Bean raw
Manganese 1.148mg 1.035mg Bean raw
Selenium 27.9µg 19.9µg Bean raw
Vitamin E 0.21mg 0.03mg Bean raw
Vitamin C 6.3mg 0mg Bean raw
Vitamin B1 0.713mg 0.224mg Bean raw
Vitamin B2 0.212mg 0.05mg Bean raw
Vitamin B3 1.174mg 5.048mg Semolina
Vitamin B5 0.785mg 0.672mg Bean raw
Vitamin B6 0.474mg 0.452mg Bean raw
Folate 525µg 8µg Bean raw
Vitamin K 5.6µg 0.1µg Bean raw
Tryptophan 0.237mg 0.103mg Bean raw
Threonine 0.81mg 0.271mg Bean raw
Isoleucine 0.871mg 0.339mg Bean raw
Leucine 1.558mg 0.656mg Bean raw
Lysine 1.356mg 0.215mg Bean raw
Methionine 0.259mg 0.183mg Bean raw
Phenylalanine 1.095mg 0.398mg Bean raw
Valine 0.998mg 0.47mg Bean raw
Histidine 0.556mg 0.185mg Bean raw
Saturated Fat 0.235g 0.294g Bean raw
Monounsaturated Fat 0.229g 0.258g Semolina
Polyunsaturated fat 0.407g 0.322g Bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Semolina
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
70%
Bean raw
26%
Semolina
Minerals Daily Need Coverage Score
131%
Bean raw
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 10mg)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.1)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 0.059g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.