Fava beans vs. Semolina — In-Depth Nutrition Comparison

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How are fava beans and semolina different?

Fava beans are higher in folate, fiber, and iron; however, semolina is richer in selenium, vitamin B6, vitamin B3, manganese, carbs, vitamin B1, and vitamin B5.
Daily need coverage for selenium for semolina is 31% higher.
Fava beans contain 13 times more folate than semolina. While fava beans contain 104µg of folate, semolina contains only 8µg.
Semolina has a lower glycemic index (54) than fava beans (79).

Broadbeans (fava beans), mature seeds, cooked, boiled, without salt and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Fava beans

Semolina

Contains more MagnesiumMagnesium	+59.3%
Contains more PotassiumPotassium	+54%
Contains more IronIron	+102.7%

Contains more CalciumCalcium	+97.2%
Contains more PhosphorusPhosphorus	+22.4%
Contains less SodiumSodium	-60%
Contains more ManganeseManganese	+145.8%
Contains more SeleniumSelenium	+665.4%

~equal in Copper ~0.284mg

~equal in Zinc ~1.02mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Fava beans

Semolina

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+78%
Contains more Vitamin KVitamin K	+2800%
Contains more FolateFolate	+1200%

Contains more Vitamin EVitamin E	+50%
Contains more Vitamin B1Vitamin B1	+130.9%
Contains more Vitamin B3Vitamin B3	+610%
Contains more Vitamin B5Vitamin B5	+328%
Contains more Vitamin B6Vitamin B6	+527.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	2.6µg	19.9µg	31%
Vitamin B6	0.072mg	0.452mg	29%
Starch		68.29g	28%
Manganese	0.421mg	1.035mg	27%
Vitamin B3	0.711mg	5.048mg	27%
Folate	104µg	8µg	24%
Carbs	19.65g	80.89g	20%
Fiber	5.4g	1.8g	14%
Calories	110kcal	374kcal	13%
Vitamin B1	0.097mg	0.224mg	11%
Iron	1.5mg	0.74mg	10%
Vitamin B5	0.157mg	0.672mg	10%
Choline	30.6mg		6%
Magnesium	43mg	27mg	4%
Calcium	36mg	71mg	4%
Phosphorus	125mg	153mg	4%
Potassium	268mg	174mg	3%
Copper	0.259mg	0.284mg	3%
Vitamin B2	0.089mg	0.05mg	3%
Vitamin K	2.9µg	0.1µg	2%
Fats	0.4g	1.03g	1%
Saturated fat	0.066g	0.294g	1%
Polyunsaturated fat	0.164g	0.322g	1%
Protein	7.6g	7.51g	0%
Protein per 100 calories	6.9g	2g	N/A
Calories per 10 g protein	145kcal	498kcal	N/A
Weight per 100 calories	91g	27g	N/A
Vitamin C	0.3mg	0mg	0%
Net carbs	14.25g	79.09g	N/A
Sugar	1.82g	0.33g	N/A
Zinc	1.01mg	1.02mg	0%
Sodium	5mg	2mg	0%
Vitamin A	1µg		0%
Vitamin E	0.02mg	0.03mg	0%
Monounsaturated fat	0.079g	0.258g	0%
Tryptophan	0.072mg	0.103mg	0%
Threonine	0.27mg	0.271mg	0%
Isoleucine	0.306mg	0.339mg	0%
Leucine	0.572mg	0.656mg	0%
Lysine	0.486mg	0.215mg	0%
Methionine	0.062mg	0.183mg	0%
Phenylalanine	0.321mg	0.398mg	0%
Valine	0.338mg	0.47mg	0%
Histidine	0.193mg	0.185mg	0%
Fructose		0.02g	0%