Beans vs. Semolina — In-Depth Nutrition Comparison
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A recap on the differences between beans and semolina
- Beans are higher in fiber, yet semolina is higher in vitamin B3, selenium, vitamin B6, copper, phosphorus, vitamin B1, and iron.
- Semolina covers your daily vitamin B3 needs 29% more than beans.
- Beans contain 3 times more fiber than semolina. While beans contain 5.5g of fiber, semolina contains only 1.8g.
- The glycemic index of beans is lower.
Food varieties used in this article are Beans, baked, canned, no salt added and Rice, white, long-grain, parboiled, unenriched, dry.
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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.
| Contains more MagnesiumMagnesium | +18.5% |
| Contains more PotassiumPotassium | +70.1% |
| Contains more ZincZinc | +37.3% |
| Contains less SodiumSodium | -50% |
| Contains more CalciumCalcium | +42% |
| Contains more IronIron | +155.2% |
| Contains more CopperCopper | +37.9% |
| Contains more PhosphorusPhosphorus | +47.1% |
| Contains more SeleniumSelenium | +342.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +400% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin KVitamin K | +700% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +49.3% |
| Contains more Vitamin B3Vitamin B3 | +1074% |
| Contains more Vitamin B6Vitamin B6 | +247.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.035mg | 45% | |
| Vitamin B3 | 0.43mg | 5.048mg | 29% |
| Selenium | 4.5µg | 19.9µg | 28% |
| Starch | 68.29g | 28% | |
| Vitamin B6 | 0.13mg | 0.452mg | 25% |
| Carbs | 20.49g | 80.89g | 20% |
| Fiber | 5.5g | 1.8g | 15% |
| Calories | 105kcal | 374kcal | 13% |
| Vitamin B5 | 0.672mg | 13% | |
| Copper | 0.206mg | 0.284mg | 9% |
| Phosphorus | 104mg | 153mg | 7% |
| Choline | 30.8mg | 6% | |
| Vitamin B1 | 0.15mg | 0.224mg | 6% |
| Iron | 0.29mg | 0.74mg | 6% |
| Protein | 4.8g | 7.51g | 5% |
| Folate | 24µg | 8µg | 4% |
| Potassium | 296mg | 174mg | 4% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Zinc | 1.4mg | 1.02mg | 3% |
| Calcium | 50mg | 71mg | 2% |
| Vitamin E | 0.15mg | 0.03mg | 1% |
| Vitamin K | 0.8µg | 0.1µg | 1% |
| Polyunsaturated fat | 0.172g | 0.322g | 1% |
| Saturated fat | 0.103g | 0.294g | 1% |
| Fats | 0.4g | 1.03g | 1% |
| Monounsaturated fat | 0.035g | 0.258g | 1% |
| Magnesium | 32mg | 27mg | 1% |
| Vitamin B2 | 0.06mg | 0.05mg | 1% |
| Vitamin A | 5µg | 1% | |
| Net carbs | 14.99g | 79.09g | N/A |
| Sugar | 7.78g | 0.33g | N/A |
| Sodium | 1mg | 2mg | 0% |
| Tryptophan | 0.103mg | 0% | |
| Threonine | 0.271mg | 0% | |
| Isoleucine | 0.339mg | 0% | |
| Leucine | 0.656mg | 0% | |
| Lysine | 0.215mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.398mg | 0% | |
| Valine | 0.47mg | 0% | |
| Histidine | 0.185mg | 0% | |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +636.3% |
| Contains more OtherOther | +140.8% |
| Contains more ProteinProtein | +56.5% |
| Contains more FatsFats | +157.5% |
| Contains more CarbsCarbs | +294.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -65% |
| Contains more Mono. FatMonounsaturated fat | +637.1% |
| Contains more Poly. FatPolyunsaturated fat | +87.2% |
