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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 for 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.
  • The glycemic index of semolina is higher.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 +418.5%
Contains more CalciumCalcium +101.4%
Contains more PotassiumPotassium +708%
Contains more IronIron +1008.1%
Contains more CopperCopper +237.3%
Contains more ZincZinc +173.5%
Contains more PhosphorusPhosphorus +166%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +521.9%
~equal in Manganese ~1.035mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 EVitamin E +633.3%
Contains more Vitamin B1Vitamin B1 +136.2%
Contains more Vitamin B2Vitamin B2 +338%
Contains more Vitamin B5Vitamin B5 +16.1%
Contains more Vitamin KVitamin K +18900%
Contains more FolateFolate +4825%
Contains more Vitamin B3Vitamin B3 +145%
Contains more Vitamin B6Vitamin B6 +13.9%
~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 Kidney beans raw Semolina DV% diff.
Folate 394µg 8µg 97%
Iron 8.2mg 0.74mg 93%
Fiber 24.9g 1.8g 92%
Copper 0.958mg 0.284mg 75%
Phosphorus 407mg 153mg 36%
Potassium 1406mg 174mg 36%
Protein 23.58g 7.51g 32%
Selenium 3.2µg 19.9µg 30%
Starch 68.29g 28%
Magnesium 140mg 27mg 27%
Vitamin B1 0.529mg 0.224mg 25%
Vitamin B3 2.06mg 5.048mg 19%
Zinc 2.79mg 1.02mg 16%
Vitamin K 19µg 0.1µg 16%
Vitamin B2 0.219mg 0.05mg 13%
Calcium 143mg 71mg 7%
Carbs 60.01g 80.89g 7%
Vitamin C 4.5mg 0mg 5%
Vitamin B6 0.397mg 0.452mg 4%
Vitamin B5 0.78mg 0.672mg 2%
Calories 333kcal 374kcal 2%
Manganese 1.021mg 1.035mg 1%
Vitamin E 0.22mg 0.03mg 1%
Sodium 24mg 2mg 1%
Saturated fat 0.12g 0.294g 1%
Polyunsaturated fat 0.457g 0.322g 1%
Fats 0.83g 1.03g 0%
Net carbs 35.11g 79.09g N/A
Sugar 2.23g 0.33g N/A
Monounsaturated fat 0.064g 0.258g 0%
Tryptophan 0.279mg 0.103mg 0%
Threonine 0.992mg 0.271mg 0%
Isoleucine 1.041mg 0.339mg 0%
Leucine 1.882mg 0.656mg 0%
Lysine 1.618mg 0.215mg 0%
Methionine 0.355mg 0.183mg 0%
Phenylalanine 1.275mg 0.398mg 0%
Valine 1.233mg 0.47mg 0%
Histidine 0.656mg 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +214%
Contains more WaterWater +19.2%
Contains more OtherOther +439.4%
Contains more FatsFats +24.1%
Contains more CarbsCarbs +34.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -59.2%
Contains more Poly. FatPolyunsaturated fat +41.9%
Contains more Mono. FatMonounsaturated fat +303.1%

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.