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Black turtle bean vs Semolina - In-Depth Nutrition Comparison

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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
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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
Contains more Iron +285.1%
Contains more Magnesium +81.5%
Contains more Potassium +148.9%
Contains more Calcium +29.1%
Contains less Sodium -33.3%
Contains more Zinc +34.2%
Equal in Phosphorus - 153
Equal in Copper - 0.284
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Iron +285.1%
Contains more Magnesium +81.5%
Contains more Potassium +148.9%
Contains more Calcium +29.1%
Contains less Sodium -33.3%
Contains more Zinc +34.2%
Equal in Phosphorus - 153
Equal in Copper - 0.284

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
:
Contains more Vitamin A +∞%
Contains more Vitamin E +2800%
Contains more Vitamin B2 +12%
Contains more Folate +975%
Contains more Vitamin K +3200%
Contains more Vitamin B3 +857.9%
Contains more Vitamin B5 +158.5%
Contains more Vitamin B6 +487%
Equal in Vitamin B1 - 0.224
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
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 +2800%
Contains more Vitamin B2 +12%
Contains more Folate +975%
Contains more Vitamin K +3200%
Contains more Vitamin B3 +857.9%
Contains more Vitamin B5 +158.5%
Contains more Vitamin B6 +487%
Equal in Vitamin B1 - 0.224

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.
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
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Semolina Opinion
Net carbs 16.05g 79.09g Semolina
Protein 8.18g 7.51g Black turtle bean
Fats 0.35g 1.03g Semolina
Carbs 24.35g 80.89g Semolina
Calories 130kcal 374kcal Semolina
Starch g 68.29g Semolina
Fructose g 0.02g Semolina
Sugar 0.32g 0.33g Black turtle bean
Fiber 8.3g 1.8g Black turtle bean
Calcium 55mg 71mg Semolina
Iron 2.85mg 0.74mg Black turtle bean
Magnesium 49mg 27mg Black turtle bean
Phosphorus 152mg 153mg Semolina
Potassium 433mg 174mg Black turtle bean
Sodium 3mg 2mg Semolina
Zinc 0.76mg 1.02mg Semolina
Copper 0.269mg 0.284mg Semolina
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg 0.03mg Black turtle bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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
Folate 86µg 8µg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K 3.3µg 0.1µg Black turtle bean
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
Cholesterol 0mg 0mg
Trans Fat 0g g Semolina
Saturated Fat 0.089g 0.294g Black turtle bean
Monounsaturated Fat 0.03g 0.258g Semolina
Polyunsaturated fat 0.149g 0.322g Semolina

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

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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
17
Black turtle bean
26
Semolina
Mineral Summary Score
47
Black turtle 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
49%
Black turtle bean
45%
Semolina
Carbohydrates
24%
Black turtle bean
81%
Semolina
Fats
2%
Black turtle bean
5%
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 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.
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

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. 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.