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  6. Great northern beans vs. Semolina

Great northern beans vs. Semolina — In-Depth Nutrition Comparison

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Differences between great northern beans and semolina

  • Great northern beans has more folate, fiber, iron, and potassium, while semolina has more selenium, vitamin B3, vitamin B6, manganese, vitamin B5, and vitamin B1.
  • Semolina's daily need coverage for selenium is 29% higher.
  • Semolina contains 13 times less folate than great northern beans. Great northern beans contains 102µg of folate, while semolina contains 8µg.

The food types used in this comparison are Beans, great northern, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Great northern 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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
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 +85.2%
Contains more PotassiumPotassium +124.7%
Contains more IronIron +187.8%
Contains more CopperCopper +15%
Contains more ZincZinc +15.9%
Contains more ManganeseManganese +99.8%
Contains more SeleniumSelenium +385.4%
~equal in Calcium ~71mg
~equal in Phosphorus ~153mg
~equal in Sodium ~2mg

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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
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 +18%
Contains more FolateFolate +1175%
Contains more Vitamin B1Vitamin B1 +41.8%
Contains more Vitamin B3Vitamin B3 +641.3%
Contains more Vitamin B5Vitamin B5 +152.6%
Contains more Vitamin B6Vitamin B6 +286.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Great northern beans Semolina DV% diff.
Selenium 4.1µg 19.9µg 29%
Starch 68.29g 28%
Vitamin B3 0.681mg 5.048mg 27%
Vitamin B6 0.117mg 0.452mg 26%
Folate 102µg 8µg 24%
Manganese 0.518mg 1.035mg 22%
Fiber 7g 1.8g 21%
Carbs 21.09g 80.89g 20%
Iron 2.13mg 0.74mg 17%
Calories 118kcal 374kcal 13%
Vitamin B5 0.266mg 0.672mg 8%
Vitamin B1 0.158mg 0.224mg 6%
Potassium 391mg 174mg 6%
Magnesium 50mg 27mg 5%
Copper 0.247mg 0.284mg 4%
Phosphorus 165mg 153mg 2%
Protein 8.33g 7.51g 2%
Polyunsaturated fat 0.187g 0.322g 1%
Monounsaturated fat 0.021g 0.258g 1%
Saturated fat 0.14g 0.294g 1%
Zinc 0.88mg 1.02mg 1%
Vitamin C 1.3mg 0mg 1%
Fats 0.45g 1.03g 1%
Vitamin B2 0.059mg 0.05mg 1%
Net carbs 14.09g 79.09g N/A
Calcium 68mg 71mg 0%
Sugar 0.33g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.099mg 0.103mg 0%
Threonine 0.351mg 0.271mg 0%
Isoleucine 0.368mg 0.339mg 0%
Leucine 0.665mg 0.656mg 0%
Lysine 0.572mg 0.215mg 0%
Methionine 0.125mg 0.183mg 0%
Phenylalanine 0.451mg 0.398mg 0%
Valine 0.436mg 0.47mg 0%
Histidine 0.232mg 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 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 +599.8%
Contains more OtherOther +59.2%
Contains more FatsFats +128.9%
Contains more CarbsCarbs +283.5%
~equal in Protein ~7.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 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 -52.4%
Contains more Mono. FatMonounsaturated fat +1128.6%
Contains more Poly. FatPolyunsaturated fat +72.2%

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.