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  6. Black turtle bean vs. Semolina

Black turtle bean vs. Semolina — In-Depth Nutrition Comparison

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Important differences between Black turtle bean and Semolina

  • Black turtle bean has more Folate, Iron, Copper, Vitamin B1, Fiber, Phosphorus, Potassium, and Magnesium, however, Semolina has more Selenium, and Vitamin B3.
  • Black turtle bean's daily need coverage for Folate is 109% more.
  • Black turtle bean has 12 times more Iron than Semolina. Black turtle bean has 8.7mg of Iron, while Semolina has 0.74mg.

The food varieties used in the comparison are Beans, black turtle, mature seeds, raw and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Black turtle 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.
Black turtle bean
Black turtle bean
7
:
3
Semolina
Semolina
Contains more Calcium +125.4%
Contains more Iron +1075.7%
Contains more Magnesium +492.6%
Contains more Phosphorus +187.6%
Contains more Potassium +762.1%
Contains more Zinc +115.7%
Contains more Copper +252.1%
Contains less Sodium -77.8%
Contains more Selenium +521.9%
Equal in Manganese - 1.035
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Calcium +125.4%
Contains more Iron +1075.7%
Contains more Magnesium +492.6%
Contains more Phosphorus +187.6%
Contains more Potassium +762.1%
Contains more Zinc +115.7%
Contains more Copper +252.1%
Contains less Sodium -77.8%
Contains more Selenium +521.9%
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.
Black turtle bean
Black turtle bean
7
:
2
Semolina
Semolina
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin B1 +301.8%
Contains more Vitamin B2 +286%
Contains more Vitamin B5 +33.8%
Contains more Folate +5450%
Contains more Vitamin K +5500%
Contains more Vitamin B3 +158.2%
Contains more Vitamin B6 +58%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 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 A +∞%
Contains more Vitamin E +600%
Contains more Vitamin B1 +301.8%
Contains more Vitamin B2 +286%
Contains more Vitamin B5 +33.8%
Contains more Folate +5450%
Contains more Vitamin K +5500%
Contains more Vitamin B3 +158.2%
Contains more Vitamin B6 +58%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
3
:
2
Semolina
Semolina
Contains more Protein +183%
Contains more Water +11.6%
Contains more Other +407%
Contains more Fats +14.4%
Contains more Carbs +27.9%
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +183%
Contains more Water +11.6%
Contains more Other +407%
Contains more Fats +14.4%
Contains more Carbs +27.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
2
:
1
Semolina
Semolina
Contains less Saturated Fat -21.1%
Contains more Polyunsaturated fat +20.2%
Contains more Monounsaturated Fat +230.8%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -21.1%
Contains more Polyunsaturated fat +20.2%
Contains more Monounsaturated Fat +230.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle 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 Black turtle bean Semolina Opinion
Net carbs 47.75g 79.09g Semolina
Protein 21.25g 7.51g Black turtle bean
Fats 0.9g 1.03g Semolina
Carbs 63.25g 80.89g Semolina
Calories 339kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 2.12g 0.33g Semolina
Fiber 15.5g 1.8g Black turtle bean
Calcium 160mg 71mg Black turtle bean
Iron 8.7mg 0.74mg Black turtle bean
Magnesium 160mg 27mg Black turtle bean
Phosphorus 440mg 153mg Black turtle bean
Potassium 1500mg 174mg Black turtle bean
Sodium 9mg 2mg Semolina
Zinc 2.2mg 1.02mg Black turtle bean
Copper 1mg 0.284mg Black turtle bean
Manganese 1mg 1.035mg Semolina
Selenium 3.2µg 19.9µg Semolina
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg 0.03mg Black turtle bean
Vitamin B1 0.9mg 0.224mg Black turtle bean
Vitamin B2 0.193mg 0.05mg Black turtle bean
Vitamin B3 1.955mg 5.048mg Semolina
Vitamin B5 0.899mg 0.672mg Black turtle bean
Vitamin B6 0.286mg 0.452mg Semolina
Folate 444µg 8µg Black turtle bean
Vitamin K 5.6µg 0.1µg Black turtle bean
Tryptophan 0.252mg 0.103mg Black turtle bean
Threonine 0.894mg 0.271mg Black turtle bean
Isoleucine 0.938mg 0.339mg Black turtle bean
Leucine 1.697mg 0.656mg Black turtle bean
Lysine 1.459mg 0.215mg Black turtle bean
Methionine 0.32mg 0.183mg Black turtle bean
Phenylalanine 1.149mg 0.398mg Black turtle bean
Valine 1.112mg 0.47mg Black turtle bean
Histidine 0.592mg 0.185mg Black turtle bean
Saturated Fat 0.232g 0.294g Black turtle bean
Monounsaturated Fat 0.078g 0.258g Semolina
Polyunsaturated fat 0.387g 0.322g Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean 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
65%
Black turtle bean
26%
Semolina
Minerals Daily Need Coverage Score
135%
Black turtle bean
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 1.79g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 7mg)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.062g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean 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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.