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  6. Beans vs. Semolina

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.

Infographic

Beans vs Semolina infographic
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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.
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
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.
Beans
Beans
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
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 Vitamin B1Vitamin B1 +49.3%
Contains more Vitamin B3Vitamin B3 +1074%
Contains more Vitamin B6Vitamin B6 +247.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Semolina DV% diff.
Manganese 1.035mg 45%
Vitamin B3 0.43mg 5.048mg 29%
Starch 68.29g 28%
Selenium 4.5µg 19.9µg 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%
Iron 0.29mg 0.74mg 6%
Vitamin B1 0.15mg 0.224mg 6%
Choline 30.8mg 6%
Protein 4.8g 7.51g 5%
Potassium 296mg 174mg 4%
Folate 24µg 8µg 4%
Vitamin C 3.1mg 0mg 3%
Zinc 1.4mg 1.02mg 3%
Calcium 50mg 71mg 2%
Fats 0.4g 1.03g 1%
Magnesium 32mg 27mg 1%
Vitamin A 5µg 1%
Vitamin E 0.15mg 0.03mg 1%
Vitamin B2 0.06mg 0.05mg 1%
Vitamin K 0.8µg 0.1µg 1%
Saturated fat 0.103g 0.294g 1%
Monounsaturated fat 0.035g 0.258g 1%
Polyunsaturated fat 0.172g 0.322g 1%
Protein per 100 calories 4.6g 2g N/A
Calories per 10 g protein 219kcal 498kcal N/A
Weight per 100 calories 95g 27g N/A
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
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
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 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
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -65%
Contains more Mono. FatMonounsaturated fat +637.1%
Contains more Poly. FatPolyunsaturated fat +87.2%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.