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  6. Broad bean raw vs. Semolina

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

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How are broad bean raw and semolina different?

  • Broad bean raw is higher in folate, vitamin K, fiber, vitamin B2, copper, and iron; however, semolina is richer in selenium, vitamin B6, vitamin B3, and manganese.
  • Daily need coverage for folate for broad bean raw is 35% higher.
  • Broad bean raw contains 409 times more vitamin K than semolina. While broad bean raw contains 40.9µg of vitamin K, semolina contains only 0.1µg.
  • Semolina has a lower glycemic index (54) than broad bean raw (79).

Beans, fava, in pod, raw and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 +22.2%
Contains more PotassiumPotassium +90.8%
Contains more IronIron +109.5%
Contains more CopperCopper +41.5%
Contains more CalciumCalcium +91.9%
Contains more PhosphorusPhosphorus +18.6%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +56.6%
Contains more SeleniumSelenium +2387.5%
~equal in Zinc ~1.02mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3766.7%
Contains more Vitamin B2Vitamin B2 +480%
Contains more Vitamin KVitamin K +40800%
Contains more FolateFolate +1750%
Contains more Vitamin B1Vitamin B1 +68.4%
Contains more Vitamin B3Vitamin B3 +124.5%
Contains more Vitamin B5Vitamin B5 +198.7%
Contains more Vitamin B6Vitamin B6 +334.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Broad bean raw Semolina DV% diff.
Selenium 0.8µg 19.9µg 35%
Folate 148µg 8µg 35%
Vitamin K 40.9µg 0.1µg 34%
Starch 68.29g 28%
Vitamin B6 0.104mg 0.452mg 27%
Fiber 7.5g 1.8g 23%
Carbs 17.63g 80.89g 21%
Vitamin B2 0.29mg 0.05mg 18%
Vitamin B3 2.249mg 5.048mg 17%
Manganese 0.661mg 1.035mg 16%
Calories 88kcal 374kcal 14%
Copper 0.402mg 0.284mg 13%
Iron 1.55mg 0.74mg 10%
Vitamin B5 0.225mg 0.672mg 9%
Vitamin E 1.16mg 0.03mg 8%
Vitamin B1 0.133mg 0.224mg 8%
Potassium 332mg 174mg 5%
Vitamin C 3.7mg 0mg 4%
Phosphorus 129mg 153mg 3%
Calcium 37mg 71mg 3%
Vitamin A 17µg 2%
Saturated fat 0.118g 0.294g 1%
Sodium 25mg 2mg 1%
Protein 7.92g 7.51g 1%
Magnesium 33mg 27mg 1%
Fats 0.73g 1.03g 0%
Net carbs 10.13g 79.09g N/A
Sugar 9.21g 0.33g N/A
Zinc 1mg 1.02mg 0%
Monounsaturated fat 0.104g 0.258g 0%
Polyunsaturated fat 0.342g 0.322g 0%
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 WaterWater +636.3%
Contains more OtherOther +57.7%
Contains more FatsFats +41.1%
Contains more CarbsCarbs +358.8%
~equal in Protein ~7.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 less Sat. FatSaturated fat -59.9%
Contains more Mono. FatMonounsaturated fat +148.1%
~equal in Polyunsaturated fat ~0.322g

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.