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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.

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.
Navy bean raw
Navy bean raw
4
:
6
Semolina
Semolina
Contains more Iron +160.8%
Contains more Magnesium +274.1%
Contains more Potassium +76.4%
Contains more Copper +25.4%
Contains more Calcium +373.3%
Contains more Phosphorus +53%
Contains less Sodium -84.6%
Contains more Zinc +14.6%
Contains more Manganese +153.7%
Contains more Selenium +3216.7%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +160.8%
Contains more Magnesium +274.1%
Contains more Potassium +76.4%
Contains more Copper +25.4%
Contains more Calcium +373.3%
Contains more Phosphorus +53%
Contains less Sodium -84.6%
Contains more Zinc +14.6%
Contains more Manganese +153.7%
Contains more Selenium +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.
Navy bean raw
Navy bean raw
6
:
4
Semolina
Semolina
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +74.1%
Contains more Vitamin B2 +330%
Contains more Vitamin B5 +22.8%
Contains more Folate +1550%
Contains more Vitamin B3 +313.8%
Contains more Vitamin B6 +136.6%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +74.1%
Contains more Vitamin B2 +330%
Contains more Vitamin B5 +22.8%
Contains more Folate +1550%
Contains more Vitamin B3 +313.8%
Contains more Vitamin B6 +136.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
2
:
3
Semolina
Semolina
Contains more Water +702.7%
Contains more Other +33.8%
Contains more Protein +22.1%
Contains more Fats +47.1%
Contains more Carbs +519.8%
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 Water +702.7%
Contains more Other +33.8%
Contains more Protein +22.1%
Contains more Fats +47.1%
Contains more Carbs +519.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
2
:
1
Semolina
Semolina
Contains less Saturated Fat -71.1%
Contains more Polyunsaturated fat +26.4%
Contains more Monounsaturated Fat +396.2%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -71.1%
Contains more Polyunsaturated fat +26.4%
Contains more Monounsaturated Fat +396.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy bean raw Semolina
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Semolina Opinion
Net carbs 13.05g 79.09g Semolina
Protein 6.15g 7.51g Semolina
Fats 0.7g 1.03g Semolina
Carbs 13.05g 80.89g Semolina
Calories 67kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Navy bean raw
Fiber 1.8g Semolina
Calcium 15mg 71mg Semolina
Iron 1.93mg 0.74mg Navy bean raw
Magnesium 101mg 27mg Navy bean raw
Phosphorus 100mg 153mg Semolina
Potassium 307mg 174mg Navy bean raw
Sodium 13mg 2mg Semolina
Zinc 0.89mg 1.02mg Semolina
Copper 0.356mg 0.284mg Navy bean raw
Manganese 0.408mg 1.035mg Semolina
Selenium 0.6µg 19.9µg Semolina
Vitamin A 4IU 0IU Navy bean raw
Vitamin E 0.03mg Semolina
Vitamin C 18.8mg 0mg Navy bean raw
Vitamin B1 0.39mg 0.224mg Navy bean raw
Vitamin B2 0.215mg 0.05mg Navy bean raw
Vitamin B3 1.22mg 5.048mg Semolina
Vitamin B5 0.825mg 0.672mg Navy bean raw
Vitamin B6 0.191mg 0.452mg Semolina
Folate 132µg 8µg Navy bean raw
Vitamin K 0.1µg Semolina
Tryptophan 0.064mg 0.103mg Semolina
Threonine 0.258mg 0.271mg Semolina
Isoleucine 0.273mg 0.339mg Semolina
Leucine 0.442mg 0.656mg Semolina
Lysine 0.35mg 0.215mg Navy bean raw
Methionine 0.064mg 0.183mg Semolina
Phenylalanine 0.31mg 0.398mg Semolina
Valine 0.316mg 0.47mg Semolina
Histidine 0.172mg 0.185mg Semolina
Saturated Fat 0.085g 0.294g Navy bean raw
Monounsaturated Fat 0.052g 0.258g Semolina
Polyunsaturated fat 0.407g 0.322g Navy bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw 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 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
35%
Navy bean raw
26%
Semolina
Minerals Daily Need Coverage Score
42%
Navy bean raw
52%
Semolina

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 11mg)
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 0.209g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 15)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

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.