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Navy bean vs Semolina - In-Depth Nutrition Comparison

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Important differences between Navy bean and Semolina

  • Navy bean 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.
  • Navy bean has 10000000 times more Vitamin C than Semolina. Navy bean has 18.8mg of Vitamin C, while Semolina has 0mg.

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 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 +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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
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%

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 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%
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%
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%

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.
Navy bean 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 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 g 68.29g Semolina
Fructose g 0.02g Semolina
Sugar g 0.33g Navy bean
Fiber g 1.8g Semolina
Calcium 15mg 71mg Semolina
Iron 1.93mg 0.74mg Navy bean
Magnesium 101mg 27mg Navy bean
Phosphorus 100mg 153mg Semolina
Potassium 307mg 174mg Navy bean
Sodium 13mg 2mg Semolina
Zinc 0.89mg 1.02mg Semolina
Copper 0.356mg 0.284mg Navy bean
Vitamin A 4IU 0IU Navy bean
Vitamin E mg 0.03mg Semolina
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 0mg Navy bean
Vitamin B1 0.39mg 0.224mg Navy bean
Vitamin B2 0.215mg 0.05mg Navy bean
Vitamin B3 1.22mg 5.048mg Semolina
Vitamin B5 0.825mg 0.672mg Navy bean
Vitamin B6 0.191mg 0.452mg Semolina
Folate 132µg 8µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K µg 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
Methionine 0.064mg 0.183mg Semolina
Phenylalanine 0.31mg 0.398mg Semolina
Valine 0.316mg 0.47mg Semolina
Histidine 0.172mg 0.185mg Semolina
Cholesterol 0mg 0mg
Trans Fat 0g g Semolina
Saturated Fat 0.085g 0.294g Navy bean
Monounsaturated Fat 0.052g 0.258g Semolina
Polyunsaturated fat 0.407g 0.322g Navy bean

Which food is preferable for your diet?

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

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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
35
Navy bean
26
Semolina
Mineral Summary Score
45
Navy 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
37%
Navy bean
45%
Semolina
Carbohydrates
13%
Navy bean
81%
Semolina
Fats
3%
Navy bean
5%
Semolina

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 11mg)
Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.209g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 15)
Which food is cheaper?
Navy bean
Navy bean 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

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. Navy bean - 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.