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  6. Kidney beans raw vs. Semolina

Kidney beans raw vs. Semolina — In-Depth Nutrition Comparison

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Summary of differences between Kidney beans raw and Semolina

  • Kidney beans raw has more Folate, Iron, Fiber, Copper, Phosphorus, Potassium, Magnesium, and Vitamin B1, however, Semolina is higher in Selenium, and Vitamin B3.
  • Kidney beans raw covers your daily need of Folate 97% more than Semolina.
  • Kidney beans raw has 14 times more Fiber than Semolina. While Kidney beans raw has 24.9g of Fiber, Semolina has only 1.8g.

These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, raw and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Kidney beans 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.
Kidney beans raw
Kidney beans raw
7
:
3
Semolina
Semolina
Contains more Calcium +101.4%
Contains more Iron +1008.1%
Contains more Magnesium +418.5%
Contains more Phosphorus +166%
Contains more Potassium +708%
Contains more Zinc +173.5%
Contains more Copper +237.3%
Contains less Sodium -91.7%
Contains more Selenium +521.9%
Equal in Manganese - 1.035
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Calcium +101.4%
Contains more Iron +1008.1%
Contains more Magnesium +418.5%
Contains more Phosphorus +166%
Contains more Potassium +708%
Contains more Zinc +173.5%
Contains more Copper +237.3%
Contains less Sodium -91.7%
Contains more Selenium +521.9%
Equal in Manganese - 1.035

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.
Kidney beans raw
Kidney beans raw
7
:
2
Semolina
Semolina
Contains more Vitamin E +633.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +136.2%
Contains more Vitamin B2 +338%
Contains more Vitamin B5 +16.1%
Contains more Folate +4825%
Contains more Vitamin K +18900%
Contains more Vitamin B3 +145%
Contains more Vitamin B6 +13.9%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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 E +633.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +136.2%
Contains more Vitamin B2 +338%
Contains more Vitamin B5 +16.1%
Contains more Folate +4825%
Contains more Vitamin K +18900%
Contains more Vitamin B3 +145%
Contains more Vitamin B6 +13.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
3
:
2
Semolina
Semolina
Contains more Protein +214%
Contains more Water +19.2%
Contains more Other +439.4%
Contains more Fats +24.1%
Contains more Carbs +34.8%
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +214%
Contains more Water +19.2%
Contains more Other +439.4%
Contains more Fats +24.1%
Contains more Carbs +34.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
2
:
1
Semolina
Semolina
Contains less Saturated Fat -59.2%
Contains more Polyunsaturated fat +41.9%
Contains more Monounsaturated Fat +303.1%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -59.2%
Contains more Polyunsaturated fat +41.9%
Contains more Monounsaturated Fat +303.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Semolina Opinion
Net carbs 35.11g 79.09g Semolina
Protein 23.58g 7.51g Kidney beans raw
Fats 0.83g 1.03g Semolina
Carbs 60.01g 80.89g Semolina
Calories 333kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 2.23g 0.33g Semolina
Fiber 24.9g 1.8g Kidney beans raw
Calcium 143mg 71mg Kidney beans raw
Iron 8.2mg 0.74mg Kidney beans raw
Magnesium 140mg 27mg Kidney beans raw
Phosphorus 407mg 153mg Kidney beans raw
Potassium 1406mg 174mg Kidney beans raw
Sodium 24mg 2mg Semolina
Zinc 2.79mg 1.02mg Kidney beans raw
Copper 0.958mg 0.284mg Kidney beans raw
Manganese 1.021mg 1.035mg Semolina
Selenium 3.2µg 19.9µg Semolina
Vitamin E 0.22mg 0.03mg Kidney beans raw
Vitamin C 4.5mg 0mg Kidney beans raw
Vitamin B1 0.529mg 0.224mg Kidney beans raw
Vitamin B2 0.219mg 0.05mg Kidney beans raw
Vitamin B3 2.06mg 5.048mg Semolina
Vitamin B5 0.78mg 0.672mg Kidney beans raw
Vitamin B6 0.397mg 0.452mg Semolina
Folate 394µg 8µg Kidney beans raw
Vitamin K 19µg 0.1µg Kidney beans raw
Tryptophan 0.279mg 0.103mg Kidney beans raw
Threonine 0.992mg 0.271mg Kidney beans raw
Isoleucine 1.041mg 0.339mg Kidney beans raw
Leucine 1.882mg 0.656mg Kidney beans raw
Lysine 1.618mg 0.215mg Kidney beans raw
Methionine 0.355mg 0.183mg Kidney beans raw
Phenylalanine 1.275mg 0.398mg Kidney beans raw
Valine 1.233mg 0.47mg Kidney beans raw
Histidine 0.656mg 0.185mg Kidney beans raw
Saturated Fat 0.12g 0.294g Kidney beans raw
Monounsaturated Fat 0.064g 0.258g Semolina
Polyunsaturated fat 0.457g 0.322g Kidney beans raw

Which food is preferable for your diet?

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

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
60%
Kidney beans raw
26%
Semolina
Minerals Daily Need Coverage Score
130%
Kidney beans raw
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 1.9g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.174g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.