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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.

The food varieties used in the comparison are Beans, black turtle, mature seeds, raw and Rice, white, long-grain, parboiled, unenriched, dry.

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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 +1075.7%
Contains more Calcium +125.4%
Contains more Potassium +762.1%
Contains more Magnesium +492.6%
Contains more Copper +252.1%
Contains more Zinc +115.7%
Contains more Phosphorus +187.6%
Contains less Sodium -77.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +1075.7%
Contains more Calcium +125.4%
Contains more Potassium +762.1%
Contains more Magnesium +492.6%
Contains more Copper +252.1%
Contains more Zinc +115.7%
Contains more Phosphorus +187.6%
Contains less Sodium -77.8%

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 +600%
Contains more Vitamin B1 +301.8%
Contains more Vitamin B2 +286%
Contains more Vitamin B5 +33.8%
Contains more Vitamin K +5500%
Contains more Folate +5450%
Contains more Vitamin B3 +158.2%
Contains more Vitamin B6 +58%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 56% 12% 95% 41% 105% 0% 1% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin B1 +301.8%
Contains more Vitamin B2 +286%
Contains more Vitamin B5 +33.8%
Contains more Vitamin K +5500%
Contains more Folate +5450%
Contains more Vitamin B3 +158.2%
Contains more Vitamin B6 +58%

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
65
Black turtle bean
26
Semolina
Mineral Summary Score
150
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
128%
Black turtle bean
45%
Semolina
Carbohydrates
63%
Black turtle bean
81%
Semolina
Fats
4%
Black turtle bean
5%
Semolina

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 Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

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

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Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 1.79g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 7mg)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.062g)
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 minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
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)

All nutrients comparison - raw data values

Nutrient Black turtle bean Semolina Opinion
Calories 339 374 Semolina
Protein 21.25 7.51 Black turtle bean
Fats 0.9 1.03 Semolina
Vitamin C 0 0
Carbs 63.25 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 8.7 0.74 Black turtle bean
Calcium 160 71 Black turtle bean
Potassium 1500 174 Black turtle bean
Magnesium 160 27 Black turtle bean
Sugar 2.12 0.33 Semolina
Fiber 15.5 1.8 Black turtle bean
Copper 1 0.284 Black turtle bean
Zinc 2.2 1.02 Black turtle bean
Starch 68.29 Semolina
Phosphorus 440 153 Black turtle bean
Sodium 9 2 Semolina
Vitamin A 17 0 Black turtle bean
Vitamin E 0.21 0.03 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.9 0.224 Black turtle bean
Vitamin B2 0.193 0.05 Black turtle bean
Vitamin B3 1.955 5.048 Semolina
Vitamin B5 0.899 0.672 Black turtle bean
Vitamin B6 0.286 0.452 Semolina
Vitamin B12 0 0
Vitamin K 5.6 0.1 Black turtle bean
Folate 444 8 Black turtle bean
Trans Fat 0 Semolina
Saturated Fat 0.232 0.294 Black turtle bean
Monounsaturated Fat 0.078 0.258 Semolina
Polyunsaturated fat 0.387 0.322 Black turtle bean
Tryptophan 0.252 0.103 Black turtle bean
Threonine 0.894 0.271 Black turtle bean
Isoleucine 0.938 0.339 Black turtle bean
Leucine 1.697 0.656 Black turtle bean
Lysine 1.459 0.215 Black turtle bean
Methionine 0.32 0.183 Black turtle bean
Phenylalanine 1.149 0.398 Black turtle bean
Valine 1.112 0.47 Black turtle bean
Histidine 0.592 0.185 Black turtle bean
Fructose 0.02 Semolina

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/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.