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Cranberry bean vs Semolina - In-Depth Nutrition Comparison

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A recap on differences between Cranberry bean and Semolina

  • Cranberry bean is higher in Folate, Fiber, Copper, Iron, Vitamin B1, Potassium, Phosphorus, Magnesium, and Zinc, yet Semolina is higher in Vitamin B3.
  • Cranberry bean covers your daily Folate needs 149% more than Semolina.
  • Cranberry bean contains 14 times more Fiber than Semolina. While Cranberry bean contains 24.7g of Fiber, Semolina contains only 1.8g.

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

Infographic

Cranberry 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 Calcium +78.9%
Contains more Iron +575.7%
Contains more Magnesium +477.8%
Contains more Phosphorus +143.1%
Contains more Potassium +665.5%
Contains more Zinc +255.9%
Contains more Copper +179.6%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Calcium +78.9%
Contains more Iron +575.7%
Contains more Magnesium +477.8%
Contains more Phosphorus +143.1%
Contains more Potassium +665.5%
Contains more Zinc +255.9%
Contains more Copper +179.6%
Contains less Sodium -66.7%

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 B1 +233.5%
Contains more Vitamin B2 +326%
Contains more Vitamin B5 +11.3%
Contains more Folate +7450%
Contains more Vitamin B3 +246.9%
Contains more Vitamin B6 +46.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
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 A +∞%
Contains more Vitamin B1 +233.5%
Contains more Vitamin B2 +326%
Contains more Vitamin B5 +11.3%
Contains more Folate +7450%
Contains more Vitamin B3 +246.9%
Contains more Vitamin B6 +46.3%

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.
Cranberry bean Semolina
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean Semolina Opinion
Net carbs 35.35g 79.09g Semolina
Protein 23.03g 7.51g Cranberry bean
Fats 1.23g 1.03g Cranberry bean
Carbs 60.05g 80.89g Semolina
Calories 335kcal 374kcal Semolina
Starch g 68.29g Semolina
Fructose g 0.02g Semolina
Sugar g 0.33g Cranberry bean
Fiber 24.7g 1.8g Cranberry bean
Calcium 127mg 71mg Cranberry bean
Iron 5mg 0.74mg Cranberry bean
Magnesium 156mg 27mg Cranberry bean
Phosphorus 372mg 153mg Cranberry bean
Potassium 1332mg 174mg Cranberry bean
Sodium 6mg 2mg Semolina
Zinc 3.63mg 1.02mg Cranberry bean
Copper 0.794mg 0.284mg Cranberry bean
Vitamin A 2IU 0IU Cranberry bean
Vitamin E mg 0.03mg Semolina
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.747mg 0.224mg Cranberry bean
Vitamin B2 0.213mg 0.05mg Cranberry bean
Vitamin B3 1.455mg 5.048mg Semolina
Vitamin B5 0.748mg 0.672mg Cranberry bean
Vitamin B6 0.309mg 0.452mg Semolina
Folate 604µg 8µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Semolina
Tryptophan 0.273mg 0.103mg Cranberry bean
Threonine 0.969mg 0.271mg Cranberry bean
Isoleucine 1.017mg 0.339mg Cranberry bean
Leucine 1.838mg 0.656mg Cranberry bean
Lysine 1.58mg 0.215mg Cranberry bean
Methionine 0.346mg 0.183mg Cranberry bean
Phenylalanine 1.245mg 0.398mg Cranberry bean
Valine 1.205mg 0.47mg Cranberry bean
Histidine 0.641mg 0.185mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g g Semolina
Saturated Fat 0.316g 0.294g Semolina
Monounsaturated Fat 0.106g 0.258g Semolina
Polyunsaturated fat 0.527g 0.322g Cranberry bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
69
Cranberry bean
26
Semolina
Mineral Summary Score
122
Cranberry 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
138%
Cranberry bean
45%
Semolina
Carbohydrates
60%
Cranberry bean
81%
Semolina
Fats
6%
Cranberry bean
5%
Semolina

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.022g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $1)
Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Cranberry bean - 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.