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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, Magnesium, Iron, Vitamin B1, and Vitamin B2, however Semolina has more Selenium, Manganese, Vitamin B3, Vitamin C, and Vitamin B6.
  • Semolina's daily need coverage for Selenium is 35% more.
  • Navy bean has 17 times more Folate than Semolina. Navy bean has 132µg of Folate, while Semolina has 8µg.

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 Potassium +76.4%
Contains more Magnesium +274.1%
Contains more Copper +25.4%
Contains more Calcium +373.3%
Contains more Zinc +14.6%
Contains more Phosphorus +53%
Contains less Sodium -84.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +160.8%
Contains more Potassium +76.4%
Contains more Magnesium +274.1%
Contains more Copper +25.4%
Contains more Calcium +373.3%
Contains more Zinc +14.6%
Contains more Phosphorus +53%
Contains less Sodium -84.6%

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 C +∞%
Contains more Vitamin A +∞%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
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 A +∞%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy 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 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.

All nutrients comparison - raw data values

Nutrient Navy bean Semolina Opinion
Calories 67 374 Semolina
Protein 6.15 7.51 Semolina
Fats 0.7 1.03 Semolina
Vitamin C 18.8 0 Navy bean
Carbs 13.05 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 1.93 0.74 Navy bean
Calcium 15 71 Semolina
Potassium 307 174 Navy bean
Magnesium 101 27 Navy bean
Sugar 0.33 Navy bean
Fiber 1.8 Semolina
Copper 0.356 0.284 Navy bean
Zinc 0.89 1.02 Semolina
Starch 68.29 Semolina
Phosphorus 100 153 Semolina
Sodium 13 2 Semolina
Vitamin A 4 0 Navy bean
Vitamin E 0.03 Semolina
Vitamin D 0 0
Vitamin B1 0.39 0.224 Navy bean
Vitamin B2 0.215 0.05 Navy bean
Vitamin B3 1.22 5.048 Semolina
Vitamin B5 0.825 0.672 Navy bean
Vitamin B6 0.191 0.452 Semolina
Vitamin B12 0 0
Vitamin K 0.1 Semolina
Folate 132 8 Navy bean
Trans Fat 0 Semolina
Saturated Fat 0.085 0.294 Navy bean
Monounsaturated Fat 0.052 0.258 Semolina
Polyunsaturated fat 0.407 0.322 Navy bean
Tryptophan 0.064 0.103 Semolina
Threonine 0.258 0.271 Semolina
Isoleucine 0.273 0.339 Semolina
Leucine 0.442 0.656 Semolina
Lysine 0.35 0.215 Navy bean
Methionine 0.064 0.183 Semolina
Phenylalanine 0.31 0.398 Semolina
Valine 0.316 0.47 Semolina
Histidine 0.172 0.185 Semolina
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. 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.