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  6. Bean vs. Semolina

Bean vs. Semolina — In-Depth Nutrition Comparison

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A recap on differences between Bean and Semolina

  • Bean is 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 Bean.
  • Bean contains 3 times more Fiber than Semolina. While Bean contains 5.5g of Fiber, Semolina contains only 1.8g.

Food varieties used in this article are Beans, baked, canned, no salt added and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

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.
Bean
Bean
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.
Bean
Bean
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
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
Bean
Bean
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Semolina Opinion
Calories 105kcal 374kcal Semolina
Protein 4.8g 7.51g Semolina
Fats 0.4g 1.03g Semolina
Vitamin C 3.1mg 0mg Bean
Net carbs 14.99g 79.09g Semolina
Carbs 20.49g 80.89g Semolina
Magnesium 32mg 27mg Bean
Calcium 50mg 71mg Semolina
Potassium 296mg 174mg Bean
Iron 0.29mg 0.74mg Semolina
Sugar 7.78g 0.33g Semolina
Fiber 5.5g 1.8g Bean
Copper 0.206mg 0.284mg Semolina
Zinc 1.4mg 1.02mg Bean
Starch 68.29g Semolina
Phosphorus 104mg 153mg Semolina
Sodium 1mg 2mg Bean
Vitamin A 106IU 0IU Bean
Vitamin A 5µg Bean
Vitamin E 0.15mg 0.03mg Bean
Manganese 1.035mg Semolina
Selenium 4.5µg 19.9µg Semolina
Vitamin B1 0.15mg 0.224mg Semolina
Vitamin B2 0.06mg 0.05mg Bean
Vitamin B3 0.43mg 5.048mg Semolina
Vitamin B5 0.672mg Semolina
Vitamin B6 0.13mg 0.452mg Semolina
Vitamin K 0.8µg 0.1µg Bean
Folate 24µg 8µg Bean
Choline 30.8mg Bean
Saturated Fat 0.103g 0.294g Bean
Monounsaturated Fat 0.035g 0.258g Semolina
Polyunsaturated fat 0.172g 0.322g Semolina
Tryptophan 0.103mg Semolina
Threonine 0.271mg Semolina
Isoleucine 0.339mg Semolina
Leucine 0.656mg Semolina
Lysine 0.215mg Semolina
Methionine 0.183mg Semolina
Phenylalanine 0.398mg Semolina
Valine 0.47mg Semolina
Histidine 0.185mg Semolina
Fructose 0.02g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Bean
24%
Semolina
Minerals Daily Need Coverage Score
25%
Bean
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 7.45g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.1)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.191g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Bean - 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.