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Kidney bean vs Semolina - In-Depth Nutrition Comparison

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Summary of differences between Kidney bean and Semolina

  • Kidney bean has more Folate, Iron, Fiber, Copper, Phosphorus, Potassium, Magnesium, and Vitamin B1, however Semolina is higher in Selenium, and Vitamin B3.
  • Kidney bean covers your daily need of Folate 97% more than Semolina.
  • Kidney bean has 14 times more Fiber than Semolina. While Kidney bean 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 bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
7
:
1
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%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
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%

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
Kidney bean
Kidney bean
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 bean
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 bean
Kidney bean
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 bean
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 bean
Kidney bean
2
:
1
Semolina
Semolina
Contains less Saturated Fat -59.2%
Contains more Polyunsaturated fat +41.9%
Contains more Monounsaturated Fat +303.1%
Kidney bean
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean 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 bean Semolina Opinion
Net carbs 35.11g 79.09g Semolina
Protein 23.58g 7.51g Kidney bean
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 bean
Calcium 143mg 71mg Kidney bean
Iron 8.2mg 0.74mg Kidney bean
Magnesium 140mg 27mg Kidney bean
Phosphorus 407mg 153mg Kidney bean
Potassium 1406mg 174mg Kidney bean
Sodium 24mg 2mg Semolina
Zinc 2.79mg 1.02mg Kidney bean
Copper 0.958mg 0.284mg Kidney bean
Vitamin E 0.22mg 0.03mg Kidney bean
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 0.224mg Kidney bean
Vitamin B2 0.219mg 0.05mg Kidney bean
Vitamin B3 2.06mg 5.048mg Semolina
Vitamin B5 0.78mg 0.672mg Kidney bean
Vitamin B6 0.397mg 0.452mg Semolina
Folate 394µg 8µg Kidney bean
Vitamin K 19µg 0.1µg Kidney bean
Tryptophan 0.279mg 0.103mg Kidney bean
Threonine 0.992mg 0.271mg Kidney bean
Isoleucine 1.041mg 0.339mg Kidney bean
Leucine 1.882mg 0.656mg Kidney bean
Lysine 1.618mg 0.215mg Kidney bean
Methionine 0.355mg 0.183mg Kidney bean
Phenylalanine 1.275mg 0.398mg Kidney bean
Valine 1.233mg 0.47mg Kidney bean
Histidine 0.656mg 0.185mg Kidney bean
Saturated Fat 0.12g 0.294g Kidney bean
Monounsaturated Fat 0.064g 0.258g Semolina
Polyunsaturated fat 0.457g 0.322g Kidney bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%
Kidney bean
26%
Semolina
Minerals Daily Need Coverage Score
143%
Kidney bean
34%
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 bean
Kidney bean is lower in Saturated Fat (difference - 0.174g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 32)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $0.2)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kidney bean - 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.