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  6. Cranberry beans vs. Semolina

Cranberry beans vs. Semolina — In-Depth Nutrition Comparison

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What are the main differences between Cranberry beans and Semolina?

  • Cranberry beans is richer in Folate, Fiber, Iron, and Potassium, yet Semolina is richer in Selenium, Manganese, Vitamin B6, Vitamin B3, Vitamin B5, and Copper.
  • Cranberry beans's daily need coverage for Folate is 50% higher.
  • Cranberry beans has 5 times more Fiber than Semolina. Cranberry beans has 8.6g of Fiber, while Semolina has 1.8g.

We used Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Rice, white, long-grain, parboiled, unenriched, dry types in this comparison.

Infographic

Cranberry beans 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.
Cranberry beans
Cranberry beans
5
:
5
Semolina
Semolina
Contains more Iron +182.4%
Contains more Magnesium +85.2%
Contains more Potassium +122.4%
Contains less Sodium -50%
Contains more Zinc +11.8%
Contains more Calcium +42%
Contains more Phosphorus +13.3%
Contains more Copper +22.9%
Contains more Manganese +179.7%
Contains more Selenium +1430.8%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +182.4%
Contains more Magnesium +85.2%
Contains more Potassium +122.4%
Contains less Sodium -50%
Contains more Zinc +11.8%
Contains more Calcium +42%
Contains more Phosphorus +13.3%
Contains more Copper +22.9%
Contains more Manganese +179.7%
Contains more Selenium +1430.8%

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.
Cranberry beans
Cranberry beans
2
:
6
Semolina
Semolina
Contains more Vitamin B2 +38%
Contains more Folate +2487.5%
Contains more Vitamin B3 +880.2%
Contains more Vitamin B5 +180%
Contains more Vitamin B6 +458%
Equal in Vitamin B1 - 0.224
Cranberry beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Semolina
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 B2 +38%
Contains more Folate +2487.5%
Contains more Vitamin B3 +880.2%
Contains more Vitamin B5 +180%
Contains more Vitamin B6 +458%
Equal in Vitamin B1 - 0.224

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry beans
Cranberry beans
3
:
2
Semolina
Semolina
Contains more Protein +24.4%
Contains more Water +555.7%
Contains more Other +53.5%
Contains more Fats +123.9%
Contains more Carbs +230.7%
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Semolina
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 Protein +24.4%
Contains more Water +555.7%
Contains more Other +53.5%
Contains more Fats +123.9%
Contains more Carbs +230.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry beans
Cranberry beans
1
:
2
Semolina
Semolina
Contains less Saturated Fat -59.5%
Contains more Monounsaturated Fat +545%
Contains more Polyunsaturated fat +61.8%
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -59.5%
Contains more Monounsaturated Fat +545%
Contains more Polyunsaturated fat +61.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry beans Semolina
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cranberry beans Semolina Opinion
Net carbs 15.86g 79.09g Semolina
Protein 9.34g 7.51g Cranberry beans
Fats 0.46g 1.03g Semolina
Carbs 24.46g 80.89g Semolina
Calories 136kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Cranberry beans
Fiber 8.6g 1.8g Cranberry beans
Calcium 50mg 71mg Semolina
Iron 2.09mg 0.74mg Cranberry beans
Magnesium 50mg 27mg Cranberry beans
Phosphorus 135mg 153mg Semolina
Potassium 387mg 174mg Cranberry beans
Sodium 1mg 2mg Cranberry beans
Zinc 1.14mg 1.02mg Cranberry beans
Copper 0.231mg 0.284mg Semolina
Manganese 0.37mg 1.035mg Semolina
Selenium 1.3µg 19.9µg Semolina
Vitamin E 0.03mg Semolina
Vitamin B1 0.21mg 0.224mg Semolina
Vitamin B2 0.069mg 0.05mg Cranberry beans
Vitamin B3 0.515mg 5.048mg Semolina
Vitamin B5 0.24mg 0.672mg Semolina
Vitamin B6 0.081mg 0.452mg Semolina
Folate 207µg 8µg Cranberry beans
Vitamin K 0.1µg Semolina
Tryptophan 0.111mg 0.103mg Cranberry beans
Threonine 0.393mg 0.271mg Cranberry beans
Isoleucine 0.412mg 0.339mg Cranberry beans
Leucine 0.746mg 0.656mg Cranberry beans
Lysine 0.641mg 0.215mg Cranberry beans
Methionine 0.14mg 0.183mg Semolina
Phenylalanine 0.505mg 0.398mg Cranberry beans
Valine 0.489mg 0.47mg Cranberry beans
Histidine 0.26mg 0.185mg Cranberry beans
Saturated Fat 0.119g 0.294g Cranberry beans
Monounsaturated Fat 0.04g 0.258g Semolina
Polyunsaturated fat 0.199g 0.322g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
22%
Cranberry beans
26%
Semolina
Minerals Daily Need Coverage Score
38%
Cranberry beans
52%
Semolina

Comparison summary

Which food is cheaper?
Semolina
Semolina is cheaper (difference - $1)
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.175g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 19)
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.

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.