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, and potassium; however, semolina is higher in selenium, manganese, vitamin B6, vitamin B3, carbs, and vitamin B5.
Semolina covers your daily need for selenium 34% more than black turtle bean.
Black turtle bean has 11 times more folate than semolina. While black turtle bean has 86µg of folate, semolina has only 8µg.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Black turtle bean

Semolina

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Black turtle bean

Semolina

Contains more Vitamin EVitamin E	+2800%
Contains more Vitamin B2Vitamin B2	+12%
Contains more Vitamin KVitamin K	+3200%
Contains more FolateFolate	+975%

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 A ~µg

~equal in Vitamin B1 ~0.224mg

~equal in Vitamin B12 ~0µg

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%
Iron	2.85mg	0.74mg	26%
Fiber	8.3g	1.8g	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%
Calcium	55mg	71mg	2%
Copper	0.269mg	0.284mg	2%
Zinc	0.76mg	1.02mg	2%
Protein	8.18g	7.51g	1%
Fats	0.35g	1.03g	1%
Saturated fat	0.089g	0.294g	1%
Monounsaturated fat	0.03g	0.258g	1%
Polyunsaturated fat	0.149g	0.322g	1%
Protein per 100 calories	6.3g	2g	N/A
Calories per 10 g protein	159kcal	498kcal	N/A
Weight per 100 calories	77g	27g	N/A
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%