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  6. Navy bean raw vs. Semolina

Navy bean raw vs. Semolina — In-Depth Nutrition Comparison

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Important differences between navy bean raw and semolina

  • Navy bean raw has more folate, vitamin C, magnesium, iron, vitamin B1, and vitamin B2; however, semolina has more selenium, manganese, vitamin B3, and vitamin B6.
  • Semolina's daily need coverage for selenium is 35% more.
  • Semolina has a higher glycemic index than navy bean raw.

The food varieties used in the comparison are Beans, navy, mature seeds, sprouted, raw and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Navy bean 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +274.1%
Contains more PotassiumPotassium +76.4%
Contains more IronIron +160.8%
Contains more CopperCopper +25.4%
Contains more CalciumCalcium +373.3%
Contains more ZincZinc +14.6%
Contains more PhosphorusPhosphorus +53%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +153.7%
Contains more SeleniumSelenium +3216.7%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 B1Vitamin B1 +74.1%
Contains more Vitamin B2Vitamin B2 +330%
Contains more Vitamin B5Vitamin B5 +22.8%
Contains more FolateFolate +1550%
Contains more Vitamin B3Vitamin B3 +313.8%
Contains more Vitamin B6Vitamin B6 +136.6%
~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 Navy bean raw Semolina DV% diff.
Selenium 0.6µg 19.9µg 35%
Folate 132µg 8µg 31%
Starch 68.29g 28%
Manganese 0.408mg 1.035mg 27%
Vitamin B3 1.22mg 5.048mg 24%
Carbs 13.05g 80.89g 23%
Vitamin C 18.8mg 0mg 21%
Vitamin B6 0.191mg 0.452mg 20%
Magnesium 101mg 27mg 18%
Calories 67kcal 374kcal 15%
Iron 1.93mg 0.74mg 15%
Vitamin B1 0.39mg 0.224mg 14%
Vitamin B2 0.215mg 0.05mg 13%
Copper 0.356mg 0.284mg 8%
Phosphorus 100mg 153mg 8%
Fiber 1.8g 7%
Calcium 15mg 71mg 6%
Potassium 307mg 174mg 4%
Protein 6.15g 7.51g 3%
Vitamin B5 0.825mg 0.672mg 3%
Zinc 0.89mg 1.02mg 1%
Polyunsaturated fat 0.407g 0.322g 1%
Monounsaturated fat 0.052g 0.258g 1%
Saturated fat 0.085g 0.294g 1%
Fats 0.7g 1.03g 1%
Net carbs 13.05g 79.09g N/A
Sugar 0.33g N/A
Sodium 13mg 2mg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.064mg 0.103mg 0%
Threonine 0.258mg 0.271mg 0%
Isoleucine 0.273mg 0.339mg 0%
Leucine 0.442mg 0.656mg 0%
Lysine 0.35mg 0.215mg 0%
Methionine 0.064mg 0.183mg 0%
Phenylalanine 0.31mg 0.398mg 0%
Valine 0.316mg 0.47mg 0%
Histidine 0.172mg 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 WaterWater +702.7%
Contains more OtherOther +33.8%
Contains more ProteinProtein +22.1%
Contains more FatsFats +47.1%
Contains more CarbsCarbs +519.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -71.1%
Contains more Poly. FatPolyunsaturated fat +26.4%
Contains more Mono. FatMonounsaturated fat +396.2%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.