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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.
  • Semolina has a higher glycemic index than black turtle bean.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
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 +492.6%
Contains more CalciumCalcium +125.4%
Contains more PotassiumPotassium +762.1%
Contains more IronIron +1075.7%
Contains more CopperCopper +252.1%
Contains more ZincZinc +115.7%
Contains more PhosphorusPhosphorus +187.6%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +521.9%
~equal in Manganese ~1.035mg

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.
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
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 EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +301.8%
Contains more Vitamin B2Vitamin B2 +286%
Contains more Vitamin B5Vitamin B5 +33.8%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +5450%
Contains more Vitamin B3Vitamin B3 +158.2%
Contains more Vitamin B6Vitamin B6 +58%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Semolina DV% diff.
Folate 444µg 8µg 109%
Iron 8.7mg 0.74mg 100%
Copper 1mg 0.284mg 80%
Vitamin B1 0.9mg 0.224mg 56%
Fiber 15.5g 1.8g 55%
Phosphorus 440mg 153mg 41%
Potassium 1500mg 174mg 39%
Magnesium 160mg 27mg 32%
Selenium 3.2µg 19.9µg 30%
Starch 68.29g 28%
Protein 21.25g 7.51g 27%
Vitamin B3 1.955mg 5.048mg 19%
Vitamin B6 0.286mg 0.452mg 13%
Zinc 2.2mg 1.02mg 11%
Vitamin B2 0.193mg 0.05mg 11%
Calcium 160mg 71mg 9%
Carbs 63.25g 80.89g 6%
Vitamin K 5.6µg 0.1µg 5%
Vitamin B5 0.899mg 0.672mg 5%
Calories 339kcal 374kcal 2%
Manganese 1mg 1.035mg 2%
Vitamin E 0.21mg 0.03mg 1%
Fats 0.9g 1.03g 0%
Net carbs 47.75g 79.09g N/A
Sugar 2.12g 0.33g N/A
Sodium 9mg 2mg 0%
Saturated fat 0.232g 0.294g 0%
Monounsaturated fat 0.078g 0.258g 0%
Polyunsaturated fat 0.387g 0.322g 0%
Tryptophan 0.252mg 0.103mg 0%
Threonine 0.894mg 0.271mg 0%
Isoleucine 0.938mg 0.339mg 0%
Leucine 1.697mg 0.656mg 0%
Lysine 1.459mg 0.215mg 0%
Methionine 0.32mg 0.183mg 0%
Phenylalanine 1.149mg 0.398mg 0%
Valine 1.112mg 0.47mg 0%
Histidine 0.592mg 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 ProteinProtein +183%
Contains more WaterWater +11.6%
Contains more OtherOther +407%
Contains more FatsFats +14.4%
Contains more CarbsCarbs +27.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 -21.1%
Contains more Poly. FatPolyunsaturated fat +20.2%
Contains more Mono. FatMonounsaturated fat +230.8%

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.