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Lupin Bean vs Semolina - In-Depth Nutrition Comparison

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Important differences between Lupin Bean and Semolina

  • Semolina has less Folate, Copper, Fiber, Manganese, Iron, Phosphorus, Magnesium, Vitamin B1, Zinc, and Potassium.
  • Lupin Bean's daily need coverage for Folate is 87% more.
  • Lupin Bean has 11 times more Fiber than Semolina. Lupin Bean 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +147.9%
Contains more Iron +489.2%
Contains more Magnesium +633.3%
Contains more Phosphorus +187.6%
Contains more Potassium +482.2%
Contains more Zinc +365.7%
Contains more Copper +259.9%
Contains less Sodium -86.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Calcium +147.9%
Contains more Iron +489.2%
Contains more Magnesium +633.3%
Contains more Phosphorus +187.6%
Contains more Potassium +482.2%
Contains more Zinc +365.7%
Contains more Copper +259.9%
Contains less Sodium -86.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B2 +340%
Contains more Vitamin B5 +11.6%
Contains more Folate +4337.5%
Contains more Vitamin B3 +130.5%
Contains more Vitamin B6 +26.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B2 +340%
Contains more Vitamin B5 +11.6%
Contains more Folate +4337.5%
Contains more Vitamin B3 +130.5%
Contains more Vitamin B6 +26.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lupin Bean Semolina
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Semolina Opinion
Net carbs 21.47g 79.09g Semolina
Protein 36.17g 7.51g Lupin Bean
Fats 9.74g 1.03g Lupin Bean
Carbs 40.37g 80.89g Semolina
Calories 371kcal 374kcal Semolina
Starch g 68.29g Semolina
Fructose g 0.02g Semolina
Sugar g 0.33g Lupin Bean
Fiber 18.9g 1.8g Lupin Bean
Calcium 176mg 71mg Lupin Bean
Iron 4.36mg 0.74mg Lupin Bean
Magnesium 198mg 27mg Lupin Bean
Phosphorus 440mg 153mg Lupin Bean
Potassium 1013mg 174mg Lupin Bean
Sodium 15mg 2mg Semolina
Zinc 4.75mg 1.02mg Lupin Bean
Copper 1.022mg 0.284mg Lupin Bean
Vitamin A 0IU 0IU
Vitamin E mg 0.03mg Semolina
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0mg Lupin Bean
Vitamin B1 0.64mg 0.224mg Lupin Bean
Vitamin B2 0.22mg 0.05mg Lupin Bean
Vitamin B3 2.19mg 5.048mg Semolina
Vitamin B5 0.75mg 0.672mg Lupin Bean
Vitamin B6 0.357mg 0.452mg Semolina
Folate 355µg 8µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Semolina
Tryptophan 0.289mg 0.103mg Lupin Bean
Threonine 1.331mg 0.271mg Lupin Bean
Isoleucine 1.615mg 0.339mg Lupin Bean
Leucine 2.743mg 0.656mg Lupin Bean
Lysine 1.933mg 0.215mg Lupin Bean
Methionine 0.255mg 0.183mg Lupin Bean
Phenylalanine 1.435mg 0.398mg Lupin Bean
Valine 1.51mg 0.47mg Lupin Bean
Histidine 1.03mg 0.185mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Semolina
Saturated Fat 1.156g 0.294g Semolina
Monounsaturated Fat 3.94g 0.258g Lupin Bean
Polyunsaturated fat 2.439g 0.322g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Lupin Bean
26
Semolina
Mineral Summary Score
138
Lupin Bean
34
Semolina

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
217%
Lupin Bean
45%
Semolina
Carbohydrates
40%
Lupin Bean
81%
Semolina
Fats
45%
Lupin Bean
5%
Semolina

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.862g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.9)
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Lupin Bean - 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.