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  6. Navy beans vs. Semolina

Navy beans vs. Semolina — In-Depth Nutrition Comparison

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The main differences between Navy beans and Semolina

  • Navy beans is richer in Fiber, Folate, Iron, and Potassium, yet Semolina is richer in Selenium, Vitamin B3, Vitamin B6, Manganese, Copper, and Vitamin B5.
  • Daily need coverage for Fiber from Navy beans is 35% higher.
  • Navy beans contains 18 times more Folate than Semolina. Navy beans contains 140µg of Folate, while Semolina contains 8µg.

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

Infographic

Navy beans 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 beans
Navy beans
5
:
5
Semolina
Semolina
Contains more Iron +218.9%
Contains more Magnesium +96.3%
Contains more Potassium +123.6%
Contains less Sodium -100%
Contains more Copper +35.2%
Contains more Manganese +96.4%
Contains more Selenium +586.2%
Equal in Calcium - 71
Equal in Phosphorus - 153
Equal in Zinc - 1.02
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +218.9%
Contains more Magnesium +96.3%
Contains more Potassium +123.6%
Contains less Sodium -100%
Contains more Copper +35.2%
Contains more Manganese +96.4%
Contains more Selenium +586.2%
Equal in Calcium - 71
Equal in Phosphorus - 153
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.
Navy beans
Navy beans
5
:
4
Semolina
Semolina
Contains more Vitamin C +∞%
Contains more Vitamin B2 +32%
Contains more Folate +1650%
Contains more Vitamin K +500%
Contains more Vitamin E +200%
Contains more Vitamin B3 +677.8%
Contains more Vitamin B5 +152.6%
Contains more Vitamin B6 +227.5%
Equal in Vitamin B1 - 0.224
Navy beans
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% 3% 60% 16% 13% 16% 32% 105% 0% 2%
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 C +∞%
Contains more Vitamin B2 +32%
Contains more Folate +1650%
Contains more Vitamin K +500%
Contains more Vitamin E +200%
Contains more Vitamin B3 +677.8%
Contains more Vitamin B5 +152.6%
Contains more Vitamin B6 +227.5%
Equal in Vitamin B1 - 0.224

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy beans
Navy beans
3
:
2
Semolina
Semolina
Contains more Water +547.2%
Contains more Other +81.7%
Contains more Fats +66.1%
Contains more Carbs +210.5%
Equal in Protein - 7.51
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 +547.2%
Contains more Other +81.7%
Contains more Fats +66.1%
Contains more Carbs +210.5%
Equal in Protein - 7.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy beans
Navy beans
2
:
1
Semolina
Semolina
Contains less Saturated Fat -66.7%
Contains more Polyunsaturated fat +52.2%
Contains more Monounsaturated Fat +81.7%
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -66.7%
Contains more Polyunsaturated fat +52.2%
Contains more Monounsaturated Fat +81.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Navy beans
Navy beans
1
:
3
Semolina
Semolina
Contains more Sucrose +76.2%
Contains more Starch +343.4%
Contains more Glucose +∞%
Contains more Fructose +∞%
Navy beans
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Semolina
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +76.2%
Contains more Starch +343.4%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy beans Semolina Opinion
Net carbs 15.55g 79.09g Semolina
Protein 8.23g 7.51g Navy beans
Fats 0.62g 1.03g Semolina
Carbs 26.05g 80.89g Semolina
Calories 140kcal 374kcal Semolina
Starch 15.4g 68.29g Semolina
Fructose 0g 0.02g Semolina
Sugar 0.37g 0.33g Semolina
Fiber 10.5g 1.8g Navy beans
Calcium 69mg 71mg Semolina
Iron 2.36mg 0.74mg Navy beans
Magnesium 53mg 27mg Navy beans
Phosphorus 144mg 153mg Semolina
Potassium 389mg 174mg Navy beans
Sodium 0mg 2mg Navy beans
Zinc 1.03mg 1.02mg Navy beans
Copper 0.21mg 0.284mg Semolina
Manganese 0.527mg 1.035mg Semolina
Selenium 2.9µg 19.9µg Semolina
Vitamin E 0.01mg 0.03mg Semolina
Vitamin C 0.9mg 0mg Navy beans
Vitamin B1 0.237mg 0.224mg Navy beans
Vitamin B2 0.066mg 0.05mg Navy beans
Vitamin B3 0.649mg 5.048mg Semolina
Vitamin B5 0.266mg 0.672mg Semolina
Vitamin B6 0.138mg 0.452mg Semolina
Folate 140µg 8µg Navy beans
Vitamin K 0.6µg 0.1µg Navy beans
Tryptophan 0.1mg 0.103mg Semolina
Threonine 0.289mg 0.271mg Navy beans
Isoleucine 0.387mg 0.339mg Navy beans
Leucine 0.7mg 0.656mg Navy beans
Lysine 0.52mg 0.215mg Navy beans
Methionine 0.111mg 0.183mg Semolina
Phenylalanine 0.471mg 0.398mg Navy beans
Valine 0.504mg 0.47mg Navy beans
Histidine 0.206mg 0.185mg Navy beans
Saturated Fat 0.098g 0.294g Navy beans
Monounsaturated Fat 0.142g 0.258g Semolina
Polyunsaturated fat 0.49g 0.322g Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy 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
20%
Navy beans
26%
Semolina
Minerals Daily Need Coverage Score
43%
Navy beans
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.196g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 15)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $0.1)
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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.