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  6. Cranberry bean raw vs. Semolina

Cranberry bean raw vs. Semolina — In-Depth Nutrition Comparison

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A recap on differences between cranberry bean raw and semolina

  • Cranberry bean raw is higher in folate, fiber, copper, iron, vitamin B1, potassium, phosphorus, magnesium, and zinc, yet semolina is higher in vitamin B3.
  • Cranberry bean raw covers your daily folate needs 149% more than semolina.
  • Cranberry bean raw contains 14 times more fiber than semolina. While cranberry bean raw contains 24.7g of fiber, semolina contains only 1.8g.
  • The glycemic index of cranberry bean raw is lower.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +477.8%
Contains more CalciumCalcium +78.9%
Contains more PotassiumPotassium +665.5%
Contains more IronIron +575.7%
Contains more CopperCopper +179.6%
Contains more ZincZinc +255.9%
Contains more PhosphorusPhosphorus +143.1%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +12.5%
Contains more SeleniumSelenium +56.7%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
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 B1Vitamin B1 +233.5%
Contains more Vitamin B2Vitamin B2 +326%
Contains more Vitamin B5Vitamin B5 +11.3%
Contains more FolateFolate +7450%
Contains more Vitamin B3Vitamin B3 +246.9%
Contains more Vitamin B6Vitamin B6 +46.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Semolina DV% diff.
Folate 604µg 8µg 149%
Fiber 24.7g 1.8g 92%
Copper 0.794mg 0.284mg 57%
Iron 5mg 0.74mg 53%
Vitamin B1 0.747mg 0.224mg 44%
Potassium 1332mg 174mg 34%
Magnesium 156mg 27mg 31%
Phosphorus 372mg 153mg 31%
Protein 23.03g 7.51g 31%
Starch 68.29g 28%
Zinc 3.63mg 1.02mg 24%
Vitamin B3 1.455mg 5.048mg 22%
Vitamin B2 0.213mg 0.05mg 13%
Selenium 12.7µg 19.9µg 13%
Vitamin B6 0.309mg 0.452mg 11%
Carbs 60.05g 80.89g 7%
Calcium 127mg 71mg 6%
Manganese 0.92mg 1.035mg 5%
Vitamin B5 0.748mg 0.672mg 2%
Calories 335kcal 374kcal 2%
Polyunsaturated fat 0.527g 0.322g 1%
Fats 1.23g 1.03g 0%
Net carbs 35.35g 79.09g N/A
Sugar 0.33g N/A
Sodium 6mg 2mg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.316g 0.294g 0%
Monounsaturated fat 0.106g 0.258g 0%
Tryptophan 0.273mg 0.103mg 0%
Threonine 0.969mg 0.271mg 0%
Isoleucine 1.017mg 0.339mg 0%
Leucine 1.838mg 0.656mg 0%
Lysine 1.58mg 0.215mg 0%
Methionine 0.346mg 0.183mg 0%
Phenylalanine 1.245mg 0.398mg 0%
Valine 1.205mg 0.47mg 0%
Histidine 0.641mg 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 ProteinProtein +206.7%
Contains more FatsFats +19.4%
Contains more WaterWater +25.7%
Contains more OtherOther +364.8%
Contains more CarbsCarbs +34.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 more Poly. FatPolyunsaturated fat +63.7%
Contains more Mono. FatMonounsaturated fat +143.4%
~equal in Saturated fat ~0.294g

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.