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Bean vs Semolina - In-Depth Nutrition Comparison

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How are Bean and Semolina different?

  • Bean is richer in Folate, Copper, Fiber, Iron, Vitamin B1, Phosphorus, Potassium, Magnesium, and Selenium, while Semolina is higher in Vitamin B3.
  • Bean covers your daily need of Folate 129% more than Semolina.
  • Bean contains 9 times more Fiber than Semolina. Bean 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
7
:
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 less Sodium -83.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
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 less Sodium -83.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
8
:
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean 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 Semolina Opinion
Net carbs 47.05g 79.09g Semolina
Protein 21.42g 7.51g Bean
Fats 1.23g 1.03g Bean
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
Calcium 113mg 71mg Bean
Iron 5.07mg 0.74mg Bean
Magnesium 176mg 27mg Bean
Phosphorus 411mg 153mg Bean
Potassium 1393mg 174mg Bean
Sodium 12mg 2mg Semolina
Zinc 2.28mg 1.02mg Bean
Copper 0.893mg 0.284mg Bean
Vitamin A 0IU 0IU
Vitamin E 0.21mg 0.03mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 0mg Bean
Vitamin B1 0.713mg 0.224mg Bean
Vitamin B2 0.212mg 0.05mg Bean
Vitamin B3 1.174mg 5.048mg Semolina
Vitamin B5 0.785mg 0.672mg Bean
Vitamin B6 0.474mg 0.452mg Bean
Folate 525µg 8µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 0.1µg Bean
Tryptophan 0.237mg 0.103mg Bean
Threonine 0.81mg 0.271mg Bean
Isoleucine 0.871mg 0.339mg Bean
Leucine 1.558mg 0.656mg Bean
Lysine 1.356mg 0.215mg Bean
Methionine 0.259mg 0.183mg Bean
Phenylalanine 1.095mg 0.398mg Bean
Valine 0.998mg 0.47mg Bean
Histidine 0.556mg 0.185mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Semolina
Saturated Fat 0.235g 0.294g Bean
Monounsaturated Fat 0.229g 0.258g Semolina
Polyunsaturated fat 0.407g 0.322g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
26
Semolina
Mineral Summary Score
126
Bean
34
Semolina

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
129%
Bean
45%
Semolina
Carbohydrates
63%
Bean
81%
Semolina
Fats
6%
Bean
5%
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
Bean is lower in Saturated Fat (difference - 0.059g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - 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.