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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 are 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 for navy beans is 35% higher.
  • Navy beans contain 18 times more folate than semolina. Navy beans contain 140µg of folate, while semolina contains 8µg.
  • Navy beans have a lower glycemic index than semolina.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
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%
~equal in Calcium ~71mg
~equal in Zinc ~1.02mg
~equal in Phosphorus ~153mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
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 A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.224mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Semolina DV% diff.
Fiber 10.5g 1.8g 35%
Folate 140µg 8µg 33%
Selenium 2.9µg 19.9µg 31%
Vitamin B3 0.649mg 5.048mg 27%
Vitamin B6 0.138mg 0.452mg 24%
Manganese 0.527mg 1.035mg 22%
Starch 15.4g 68.29g 22%
Iron 2.36mg 0.74mg 20%
Carbs 26.05g 80.89g 18%
Calories 140kcal 374kcal 12%
Choline 44.7mg 8%
Copper 0.21mg 0.284mg 8%
Vitamin B5 0.266mg 0.672mg 8%
Potassium 389mg 174mg 6%
Magnesium 53mg 27mg 6%
Saturated fat 0.098g 0.294g 1%
Polyunsaturated fat 0.49g 0.322g 1%
Protein 8.23g 7.51g 1%
Vitamin B1 0.237mg 0.224mg 1%
Vitamin B2 0.066mg 0.05mg 1%
Vitamin C 0.9mg 0mg 1%
Phosphorus 144mg 153mg 1%
Fats 0.62g 1.03g 1%
Net carbs 15.55g 79.09g N/A
Calcium 69mg 71mg 0%
Sugar 0.37g 0.33g N/A
Zinc 1.03mg 1.02mg 0%
Sodium 0mg 2mg 0%
Vitamin E 0.01mg 0.03mg 0%
Vitamin K 0.6µg 0.1µg 0%
Monounsaturated fat 0.142g 0.258g 0%
Tryptophan 0.1mg 0.103mg 0%
Threonine 0.289mg 0.271mg 0%
Isoleucine 0.387mg 0.339mg 0%
Leucine 0.7mg 0.656mg 0%
Lysine 0.52mg 0.215mg 0%
Methionine 0.111mg 0.183mg 0%
Phenylalanine 0.471mg 0.398mg 0%
Valine 0.504mg 0.47mg 0%
Histidine 0.206mg 0.185mg 0%
Fructose 0g 0.02g 0%
Omega-3 - ALA 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
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 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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
34% 30% 37%
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
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
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 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

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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.