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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +96.3% |
| Contains more PotassiumPotassium | +123.6% |
| Contains more IronIron | +218.9% |
| Contains less SodiumSodium | -100% |
| Contains more CopperCopper | +35.2% |
| Contains more ManganeseManganese | +96.4% |
| Contains more SeleniumSelenium | +586.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +32% |
| Contains more Vitamin KVitamin K | +500% |
| Contains more FolateFolate | +1650% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin B3Vitamin B3 | +677.8% |
| Contains more Vitamin B5Vitamin B5 | +152.6% |
| Contains more Vitamin B6Vitamin B6 | +227.5% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.23 g
Fats:
0.62 g
Carbs:
26.05 g
Water:
63.81 g
Other:
1.29 g
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
| Contains more WaterWater | +547.2% |
| Contains more OtherOther | +81.7% |
| Contains more FatsFats | +66.1% |
| Contains more CarbsCarbs | +210.5% |
~equal in
Protein
~7.51g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.098 g
Monounsaturated Fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.49 g
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 | -66.7% |
| Contains more Poly. FatPolyunsaturated fat | +52.2% |
| Contains more Mono. FatMonounsaturated Fat | +81.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
15.4 g
Sucrose:
0.37 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 SucroseSucrose | +76.2% |
| Contains more StarchStarch | +343.4% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 140kcal | 374kcal |
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| Protein | 8.23g | 7.51g |
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| Fats | 0.62g | 1.03g |
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| Vitamin C | 0.9mg | 0mg |
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| Net carbs | 15.55g | 79.09g |
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| Carbs | 26.05g | 80.89g |
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| Magnesium | 53mg | 27mg |
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| Calcium | 69mg | 71mg |
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| Potassium | 389mg | 174mg |
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| Iron | 2.36mg | 0.74mg |
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| Sugar | 0.37g | 0.33g |
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| Fiber | 10.5g | 1.8g |
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| Copper | 0.21mg | 0.284mg |
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| Zinc | 1.03mg | 1.02mg |
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| Starch | 15.4g | 68.29g |
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| Phosphorus | 144mg | 153mg |
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| Sodium | 0mg | 2mg |
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| Vitamin E | 0.01mg | 0.03mg |
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| Manganese | 0.527mg | 1.035mg |
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| Selenium | 2.9µg | 19.9µg |
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| Vitamin B1 | 0.237mg | 0.224mg |
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| Vitamin B2 | 0.066mg | 0.05mg |
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| Vitamin B3 | 0.649mg | 5.048mg |
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| Vitamin B5 | 0.266mg | 0.672mg |
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| Vitamin B6 | 0.138mg | 0.452mg |
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| Vitamin K | 0.6µg | 0.1µg |
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| Folate | 140µg | 8µg |
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| Choline | 44.7mg |
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| Saturated Fat | 0.098g | 0.294g |
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| Monounsaturated Fat | 0.142g | 0.258g |
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| Polyunsaturated fat | 0.49g | 0.322g |
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| Tryptophan | 0.1mg | 0.103mg |
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| Threonine | 0.289mg | 0.271mg |
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| Isoleucine | 0.387mg | 0.339mg |
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| Leucine | 0.7mg | 0.656mg |
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| Lysine | 0.52mg | 0.215mg |
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| Methionine | 0.111mg | 0.183mg |
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| Phenylalanine | 0.471mg | 0.398mg |
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| Valine | 0.504mg | 0.47mg |
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| Histidine | 0.206mg | 0.185mg |
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| Fructose | 0g | 0.02g |
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| Omega-3 - ALA | 0.177g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
21%
24%
Minerals Daily Need Coverage Score
43%
52%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 0.04g)
Which food is lower in Cholesterol?
Navy beans is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Navy beans contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Navy beans is lower in Saturated Fat (difference - 0.196g)
Which food is lower in glycemic index?
Navy beans is lower in glycemic index (difference - 15)
Which food is cheaper?
Navy beans is cheaper (difference - $0.1)
Which food is richer in minerals?
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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.