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 for 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.
- The glycemic index of semolina is higher.
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
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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.18 g
Fats:
0.35 g
Carbs:
24.35 g
Water:
65.74 g
Other:
1.38 g
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
Saturated fat:
Sat. Fat
0.089 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.149 g
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.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 1.2µg | 19.9µg | 34% |
| Manganese | 0.327mg | 1.035mg | 31% |
| Vitamin B6 | 0.077mg | 0.452mg | 29% |
| Starch | 68.29g | 28% | |
| Vitamin B3 | 0.527mg | 5.048mg | 28% |
| Fiber | 8.3g | 1.8g | 26% |
| Iron | 2.85mg | 0.74mg | 26% |
| Folate | 86µg | 8µg | 20% |
| Carbs | 24.35g | 80.89g | 19% |
| Calories | 130kcal | 374kcal | 12% |
| Potassium | 433mg | 174mg | 8% |
| Vitamin B5 | 0.26mg | 0.672mg | 8% |
| Vitamin E | 0.87mg | 0.03mg | 6% |
| Choline | 32.6mg | 6% | |
| Magnesium | 49mg | 27mg | 5% |
| Vitamin K | 3.3µg | 0.1µg | 3% |
| Copper | 0.269mg | 0.284mg | 2% |
| Zinc | 0.76mg | 1.02mg | 2% |
| Calcium | 55mg | 71mg | 2% |
| Saturated fat | 0.089g | 0.294g | 1% |
| Monounsaturated fat | 0.03g | 0.258g | 1% |
| Protein | 8.18g | 7.51g | 1% |
| Polyunsaturated fat | 0.149g | 0.322g | 1% |
| Fats | 0.35g | 1.03g | 1% |
| Net carbs | 16.05g | 79.09g | N/A |
| Sugar | 0.32g | 0.33g | N/A |
| Phosphorus | 152mg | 153mg | 0% |
| Sodium | 3mg | 2mg | 0% |
| Vitamin B1 | 0.225mg | 0.224mg | 0% |
| Vitamin B2 | 0.056mg | 0.05mg | 0% |
| Tryptophan | 0.097mg | 0.103mg | 0% |
| Threonine | 0.344mg | 0.271mg | 0% |
| Isoleucine | 0.361mg | 0.339mg | 0% |
| Leucine | 0.653mg | 0.656mg | 0% |
| Lysine | 0.562mg | 0.215mg | 0% |
| Methionine | 0.123mg | 0.183mg | 0% |
| Phenylalanine | 0.442mg | 0.398mg | 0% |
| Valine | 0.428mg | 0.47mg | 0% |
| Histidine | 0.228mg | 0.185mg | 0% |
| Fructose | 0.02g | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
24%
Minerals Daily Need Coverage Score
42%
52%
Comparison summary
Which food contains less Sodium?
Semolina contains less Sodium (difference - 1mg)
Which food is cheaper?
Semolina is cheaper (difference - $0.2)
Which food is lower in Sugar?
Black turtle bean is lower in Sugar (difference - 0.01g)
Which food is lower in Saturated fat?
Black turtle bean is lower in Saturated fat (difference - 0.205g)
Which food is lower in glycemic index?
Black turtle bean is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
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.