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  6. Fava beans vs. Semolina

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, 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.

Infographic

Fava beans 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" 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 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
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 +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

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 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +78%
Contains more Vitamin KVitamin K +2800%
Contains more FolateFolate +1200%
Contains more CholineCholine +∞%
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 Fava beans Semolina DV% diff.
Selenium 2.6µg 19.9µg 31%
Vitamin B6 0.072mg 0.452mg 29%
Starch 68.29g 28%
Vitamin B3 0.711mg 5.048mg 27%
Manganese 0.421mg 1.035mg 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%
Vitamin B5 0.157mg 0.672mg 10%
Iron 1.5mg 0.74mg 10%
Choline 30.6mg 6%
Phosphorus 125mg 153mg 4%
Calcium 36mg 71mg 4%
Magnesium 43mg 27mg 4%
Copper 0.259mg 0.284mg 3%
Potassium 268mg 174mg 3%
Vitamin B2 0.089mg 0.05mg 3%
Vitamin K 2.9µg 0.1µg 2%
Polyunsaturated fat 0.164g 0.322g 1%
Saturated fat 0.066g 0.294g 1%
Fats 0.4g 1.03g 1%
Protein 7.6g 7.51g 0%
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 E 0.02mg 0.03mg 0%
Vitamin A 1µg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 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 +625.6%
Contains more OtherOther +14.1%
Contains more FatsFats +157.5%
Contains more CarbsCarbs +311.7%
~equal in Protein ~7.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 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 -77.6%
Contains more Mono. FatMonounsaturated fat +226.6%
Contains more Poly. FatPolyunsaturated fat +96.3%

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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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.