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Kidney beans vs. Semolina — In-Depth Nutrition Comparison

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The main differences between Kidney beans and Semolina

  • Kidney beans is richer in Folate, Iron, Fiber, and Vitamin K, yet Semolina is richer in Selenium, Vitamin B3, Manganese, Vitamin B6, Vitamin B5, and Copper.
  • Daily need coverage for Selenium from Semolina is 34% higher.
  • Kidney beans contains 84 times more Vitamin K than Semolina. Kidney beans contains 8.4µg of Vitamin K, while Semolina contains 0.1µg.

Food types used in this article are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Kidney beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +200%
Contains more Magnesium +55.6%
Contains more Potassium +132.8%
Contains less Sodium -50%
Contains more Calcium +102.9%
Contains more Phosphorus +10.9%
Contains more Copper +31.5%
Contains more Manganese +140.7%
Contains more Selenium +1709.1%
Equal in Zinc - 1.02
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +200%
Contains more Magnesium +55.6%
Contains more Potassium +132.8%
Contains less Sodium -50%
Contains more Calcium +102.9%
Contains more Phosphorus +10.9%
Contains more Copper +31.5%
Contains more Manganese +140.7%
Contains more Selenium +1709.1%
Equal in Zinc - 1.02

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.
:
Contains more Vitamin C +∞%
Contains more Vitamin B2 +16%
Contains more Folate +1525%
Contains more Vitamin K +8300%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +773.4%
Contains more Vitamin B5 +205.5%
Contains more Vitamin B6 +276.7%
Equal in Vitamin E - 0.03
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% 4% 40% 14% 11% 14% 28% 98% 0% 22%
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 C +∞%
Contains more Vitamin B2 +16%
Contains more Folate +1525%
Contains more Vitamin K +8300%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +773.4%
Contains more Vitamin B5 +205.5%
Contains more Vitamin B6 +276.7%
Equal in Vitamin E - 0.03

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +15.4%
Contains more Water +578.9%
Contains more Other +53.5%
Contains more Fats +106%
Contains more Carbs +254.8%
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 Protein +15.4%
Contains more Water +578.9%
Contains more Other +53.5%
Contains more Fats +106%
Contains more Carbs +254.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -75.2%
Contains more Monounsaturated Fat +561.5%
Contains more Polyunsaturated fat +15.8%
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -75.2%
Contains more Monounsaturated Fat +561.5%
Contains more Polyunsaturated fat +15.8%

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 Semolina
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans Semolina Opinion
Net carbs 16.4g 79.09g Semolina
Protein 8.67g 7.51g Kidney beans
Fats 0.5g 1.03g Semolina
Carbs 22.8g 80.89g Semolina
Calories 127kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.32g 0.33g Kidney beans
Fiber 6.4g 1.8g Kidney beans
Calcium 35mg 71mg Semolina
Iron 2.22mg 0.74mg Kidney beans
Magnesium 42mg 27mg Kidney beans
Phosphorus 138mg 153mg Semolina
Potassium 405mg 174mg Kidney beans
Sodium 1mg 2mg Kidney beans
Zinc 1mg 1.02mg Semolina
Copper 0.216mg 0.284mg Semolina
Manganese 0.43mg 1.035mg Semolina
Selenium 1.1µg 19.9µg Semolina
Vitamin E 0.03mg 0.03mg
Vitamin C 1.2mg 0mg Kidney beans
Vitamin B1 0.16mg 0.224mg Semolina
Vitamin B2 0.058mg 0.05mg Kidney beans
Vitamin B3 0.578mg 5.048mg Semolina
Vitamin B5 0.22mg 0.672mg Semolina
Vitamin B6 0.12mg 0.452mg Semolina
Folate 130µg 8µg Kidney beans
Vitamin K 8.4µg 0.1µg Kidney beans
Tryptophan 0.104mg 0.103mg Kidney beans
Threonine 0.319mg 0.271mg Kidney beans
Isoleucine 0.41mg 0.339mg Kidney beans
Leucine 0.736mg 0.656mg Kidney beans
Lysine 0.607mg 0.215mg Kidney beans
Methionine 0.113mg 0.183mg Semolina
Phenylalanine 0.511mg 0.398mg Kidney beans
Valine 0.5mg 0.47mg Kidney beans
Histidine 0.238mg 0.185mg Kidney beans
Saturated Fat 0.073g 0.294g Kidney beans
Monounsaturated Fat 0.039g 0.258g Semolina
Polyunsaturated fat 0.278g 0.322g Semolina

Which food is preferable for your diet?

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

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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
19%
Kidney beans
26%
Semolina
Minerals Daily Need Coverage Score
38%
Kidney beans
52%
Semolina

Comparison summary

Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 0.01g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.221g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 32)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.