Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Black turtle bean
  5. Compare
  6. Black turtle bean vs. Semolina

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

Compare

Summary of differences between Black turtle bean and Semolina

  • Black turtle bean has more Iron, Fiber, Folate, Potassium, and Vitamin E, however, Semolina is higher in Selenium, Manganese, Vitamin B6, Vitamin B3, and Vitamin B5.
  • Semolina covers your daily need of Selenium 34% more than Black turtle bean.
  • Black turtle bean has 29 times more Vitamin E than Semolina. While Black turtle bean has 0.87mg of Vitamin E, Semolina has only 0.03mg.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, cooked, boiled, without salt 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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
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 +81.5%
Contains more PotassiumPotassium +148.9%
Contains more IronIron +285.1%
Contains more CalciumCalcium +29.1%
Contains more ZincZinc +34.2%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +216.5%
Contains more SeleniumSelenium +1558.3%
~equal in Copper ~0.284mg
~equal in Phosphorus ~153mg

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% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +2800%
Contains more Vitamin B2Vitamin B2 +12%
Contains more Vitamin KVitamin K +3200%
Contains more FolateFolate +975%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +857.9%
Contains more Vitamin B5Vitamin B5 +158.5%
Contains more Vitamin B6Vitamin B6 +487%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.224mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 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 +566.7%
Contains more OtherOther +94.4%
Contains more FatsFats +194.3%
Contains more CarbsCarbs +232.2%
~equal in Protein ~7.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 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 -69.7%
Contains more Mono. FatMonounsaturated Fat +760%
Contains more Poly. FatPolyunsaturated fat +116.1%

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 Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Semolina Opinion
Calories 130kcal 374kcal Semolina
Protein 8.18g 7.51g Black turtle bean
Fats 0.35g 1.03g Semolina
Net carbs 16.05g 79.09g Semolina
Carbs 24.35g 80.89g Semolina
Magnesium 49mg 27mg Black turtle bean
Calcium 55mg 71mg Semolina
Potassium 433mg 174mg Black turtle bean
Iron 2.85mg 0.74mg Black turtle bean
Sugar 0.32g 0.33g Black turtle bean
Fiber 8.3g 1.8g Black turtle bean
Copper 0.269mg 0.284mg Semolina
Zinc 0.76mg 1.02mg Semolina
Starch 68.29g Semolina
Phosphorus 152mg 153mg Semolina
Sodium 3mg 2mg Semolina
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg 0.03mg Black turtle bean
Manganese 0.327mg 1.035mg Semolina
Selenium 1.2µg 19.9µg Semolina
Vitamin B1 0.225mg 0.224mg Black turtle bean
Vitamin B2 0.056mg 0.05mg Black turtle bean
Vitamin B3 0.527mg 5.048mg Semolina
Vitamin B5 0.26mg 0.672mg Semolina
Vitamin B6 0.077mg 0.452mg Semolina
Vitamin K 3.3µg 0.1µg Black turtle bean
Folate 86µg 8µg Black turtle bean
Choline 32.6mg Black turtle bean
Saturated Fat 0.089g 0.294g Black turtle bean
Monounsaturated Fat 0.03g 0.258g Semolina
Polyunsaturated fat 0.149g 0.322g Semolina
Tryptophan 0.097mg 0.103mg Semolina
Threonine 0.344mg 0.271mg Black turtle bean
Isoleucine 0.361mg 0.339mg Black turtle bean
Leucine 0.653mg 0.656mg Semolina
Lysine 0.562mg 0.215mg Black turtle bean
Methionine 0.123mg 0.183mg Semolina
Phenylalanine 0.442mg 0.398mg Black turtle bean
Valine 0.428mg 0.47mg Semolina
Histidine 0.228mg 0.185mg Black turtle bean
Fructose 0.02g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Black turtle bean
Black turtle bean vs Cranberry bean raw
Cranberry bean raw
Black turtle bean
Black turtle bean vs Kidney beans raw
Kidney beans raw
Black turtle bean
Black turtle bean vs Bean raw
Bean raw
Semolina
Semolina vs Wild rice raw
Wild rice raw
Semolina
Semolina vs Wheat
Wheat
Semolina
Semolina vs Bulgur dry
Bulgur dry

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
17%
Black turtle bean
24%
Semolina
Minerals Daily Need Coverage Score
42%
Black turtle bean
52%
Semolina

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 1mg)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.2)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.01g)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.205g)
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 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)
Which food is richer in minerals?
?
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.