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  6. Lupin Bean Raw vs. Semolina

Lupin Bean Raw vs. Semolina — In-Depth Nutrition Comparison

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Important differences between lupin Bean Raw and semolina

  • Semolina has less folate, copper, fiber, manganese, iron, phosphorus, magnesium, vitamin B1, zinc, and potassium.
  • Lupin Bean Raw's daily need coverage for folate is 87% more.
  • Lupin Bean Raw has 11 times more fiber than semolina. Lupin Bean Raw has 18.9g of fiber, while semolina has 1.8g.

The food varieties used in the comparison are Lupins, mature seeds, raw and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Lupin Bean Raw 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
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 +633.3%
Contains more CalciumCalcium +147.9%
Contains more PotassiumPotassium +482.2%
Contains more IronIron +489.2%
Contains more CopperCopper +259.9%
Contains more ZincZinc +365.7%
Contains more PhosphorusPhosphorus +187.6%
Contains more ManganeseManganese +130.1%
Contains less SodiumSodium -86.7%
Contains more SeleniumSelenium +142.7%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 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 B1Vitamin B1 +185.7%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B5Vitamin B5 +11.6%
Contains more FolateFolate +4337.5%
Contains more Vitamin B3Vitamin B3 +130.5%
Contains more Vitamin B6Vitamin B6 +26.6%
~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 Lupin Bean Raw Semolina DV% diff.
Folate 355µg 8µg 87%
Copper 1.022mg 0.284mg 82%
Fiber 18.9g 1.8g 68%
Manganese 2.382mg 1.035mg 59%
Protein 36.17g 7.51g 57%
Iron 4.36mg 0.74mg 45%
Phosphorus 440mg 153mg 41%
Magnesium 198mg 27mg 41%
Vitamin B1 0.64mg 0.224mg 35%
Zinc 4.75mg 1.02mg 34%
Starch 68.29g 28%
Potassium 1013mg 174mg 25%
Selenium 8.2µg 19.9µg 21%
Vitamin B3 2.19mg 5.048mg 18%
Carbs 40.37g 80.89g 14%
Polyunsaturated fat 2.439g 0.322g 14%
Fats 9.74g 1.03g 13%
Vitamin B2 0.22mg 0.05mg 13%
Calcium 176mg 71mg 11%
Monounsaturated fat 3.94g 0.258g 9%
Vitamin B6 0.357mg 0.452mg 7%
Vitamin C 4.8mg 0mg 5%
Saturated fat 1.156g 0.294g 4%
Vitamin B5 0.75mg 0.672mg 2%
Sodium 15mg 2mg 1%
Calories 371kcal 374kcal 0%
Net carbs 21.47g 79.09g N/A
Sugar 0.33g N/A
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.289mg 0.103mg 0%
Threonine 1.331mg 0.271mg 0%
Isoleucine 1.615mg 0.339mg 0%
Leucine 2.743mg 0.656mg 0%
Lysine 1.933mg 0.215mg 0%
Methionine 0.255mg 0.183mg 0%
Phenylalanine 1.435mg 0.398mg 0%
Valine 1.51mg 0.47mg 0%
Histidine 1.03mg 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 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 ProteinProtein +381.6%
Contains more FatsFats +845.6%
Contains more OtherOther +362%
Contains more CarbsCarbs +100.4%
~equal in Water ~9.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 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 more Mono. FatMonounsaturated fat +1427.1%
Contains more Poly. FatPolyunsaturated fat +657.5%
Contains less Sat. FatSaturated fat -74.6%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.