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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.

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Kidney 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 Iron +1008.1%
Contains more Calcium +101.4%
Contains more Potassium +708%
Contains more Magnesium +418.5%
Contains more Copper +237.3%
Contains more Zinc +173.5%
Contains more Phosphorus +166%
Contains less Sodium -91.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +1008.1%
Contains more Calcium +101.4%
Contains more Potassium +708%
Contains more Magnesium +418.5%
Contains more Copper +237.3%
Contains more Zinc +173.5%
Contains more Phosphorus +166%
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
:
Contains more Vitamin C +∞%
Contains more Vitamin E +633.3%
Contains more Vitamin B1 +136.2%
Contains more Vitamin B2 +338%
Contains more Vitamin B5 +16.1%
Contains more Vitamin K +18900%
Contains more Folate +4825%
Contains more Vitamin B3 +145%
Contains more Vitamin B6 +13.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 56% 12% 95% 41% 105% 0% 1% 6%
Contains more Vitamin C +∞%
Contains more Vitamin E +633.3%
Contains more Vitamin B1 +136.2%
Contains more Vitamin B2 +338%
Contains more Vitamin B5 +16.1%
Contains more Vitamin K +18900%
Contains more Folate +4825%
Contains more Vitamin B3 +145%
Contains more Vitamin B6 +13.9%

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
60
Kidney bean
26
Semolina
Mineral Summary Score
143
Kidney 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
141%
Kidney bean
45%
Semolina
Carbohydrates
60%
Kidney bean
81%
Semolina
Fats
4%
Kidney bean
5%
Semolina

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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Kidney bean Semolina Opinion
Calories 333 374 Semolina
Protein 23.58 7.51 Kidney bean
Fats 0.83 1.03 Semolina
Vitamin C 4.5 0 Kidney bean
Carbs 60.01 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 8.2 0.74 Kidney bean
Calcium 143 71 Kidney bean
Potassium 1406 174 Kidney bean
Magnesium 140 27 Kidney bean
Sugar 2.23 0.33 Semolina
Fiber 24.9 1.8 Kidney bean
Copper 0.958 0.284 Kidney bean
Zinc 2.79 1.02 Kidney bean
Starch 68.29 Semolina
Phosphorus 407 153 Kidney bean
Sodium 24 2 Semolina
Vitamin A 0 0
Vitamin E 0.22 0.03 Kidney bean
Vitamin D 0 0
Vitamin B1 0.529 0.224 Kidney bean
Vitamin B2 0.219 0.05 Kidney bean
Vitamin B3 2.06 5.048 Semolina
Vitamin B5 0.78 0.672 Kidney bean
Vitamin B6 0.397 0.452 Semolina
Vitamin B12 0 0
Vitamin K 19 0.1 Kidney bean
Folate 394 8 Kidney bean
Trans Fat 0 Semolina
Saturated Fat 0.12 0.294 Kidney bean
Monounsaturated Fat 0.064 0.258 Semolina
Polyunsaturated fat 0.457 0.322 Kidney bean
Tryptophan 0.279 0.103 Kidney bean
Threonine 0.992 0.271 Kidney bean
Isoleucine 1.041 0.339 Kidney bean
Leucine 1.882 0.656 Kidney bean
Lysine 1.618 0.215 Kidney bean
Methionine 0.355 0.183 Kidney bean
Phenylalanine 1.275 0.398 Kidney bean
Valine 1.233 0.47 Kidney bean
Histidine 0.656 0.185 Kidney bean
Fructose 0.02 Semolina

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.