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  6. Mothbeans vs. Semolina

Mothbeans vs. Semolina — In-Depth Nutrition Comparison

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A recap on the differences between mothbeans and semolina

  • Mothbeans is higher in folate, iron, and magnesium, yet semolina is higher in selenium, vitamin B6, vitamin B3, manganese, carbs, copper, and vitamin B1.
  • Mothbeans covers your daily folate needs 34% more than semolina.
  • Mothbeans contains 4 times more iron than semolina. While mothbeans contains 3.14mg of iron, semolina contains only 0.74mg.
  • The glycemic index of mothbeans is lower.

Food varieties used in this article are Mothbeans, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Mothbeans vs Semolina infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 74% 0.9% 27% 118% 55% 16% 64% 1.3% 69% 15%
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 +285.2%
Contains more PotassiumPotassium +74.7%
Contains more IronIron +324.3%
Contains more CalciumCalcium +2266.7%
Contains more CopperCopper +73.2%
Contains more ZincZinc +72.9%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +96.4%
Contains more SeleniumSelenium +610.7%
~equal in Phosphorus ~153mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 0.33% 0% 31% 5.3% 13% 23% 21% 0% 0% 107%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +1687.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +80.6%
Contains more Vitamin B2Vitamin B2 +117.4%
Contains more Vitamin B3Vitamin B3 +655.7%
Contains more Vitamin B5Vitamin B5 +71.9%
Contains more Vitamin B6Vitamin B6 +386%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mothbeans Semolina DV% diff.
Folate 143µg 8µg 34%
Selenium 2.8µg 19.9µg 31%
Iron 3.14mg 0.74mg 30%
Starch 68.29g 28%
Vitamin B6 0.093mg 0.452mg 28%
Vitamin B3 0.668mg 5.048mg 27%
Manganese 0.527mg 1.035mg 22%
Carbs 20.96g 80.89g 20%
Magnesium 104mg 27mg 18%
Calories 117kcal 374kcal 13%
Copper 0.164mg 0.284mg 13%
Vitamin B1 0.124mg 0.224mg 8%
Calcium 3mg 71mg 7%
Fiber 1.8g 7%
Vitamin B5 0.391mg 0.672mg 6%
Potassium 304mg 174mg 4%
Zinc 0.59mg 1.02mg 4%
Vitamin B2 0.023mg 0.05mg 2%
Protein 7.81g 7.51g 1%
Fats 0.55g 1.03g 1%
Vitamin C 1mg 0mg 1%
Saturated fat 0.124g 0.294g 1%
Monounsaturated fat 0.044g 0.258g 1%
Protein per 100 calories 6.7g 2g N/A
Calories per 10 g protein 150kcal 498kcal N/A
Weight per 100 calories 85g 27g N/A
Net carbs 20.96g 79.09g N/A
Sugar 0.33g N/A
Phosphorus 150mg 153mg 0%
Sodium 10mg 2mg 0%
Vitamin A 1µg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Polyunsaturated fat 0.256g 0.322g 0%
Tryptophan 0.05mg 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.388mg 0.339mg 0%
Leucine 0.525mg 0.656mg 0%
Lysine 0.425mg 0.215mg 0%
Methionine 0.075mg 0.183mg 0%
Phenylalanine 0.35mg 0.398mg 0%
Valine 0.25mg 0.47mg 0%
Histidine 0.263mg 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 69%
Protein: 7.81 g
Fats: 0.55 g
Carbs: 20.96 g
Water: 69.23 g
Other: 1.45 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 +602.1%
Contains more FatsFats +87.3%
Contains more CarbsCarbs +285.9%
~equal in Protein ~7.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 10% 60%
Saturated fat: Sat. Fat 0.124 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.256 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 -57.8%
Contains more Mono. FatMonounsaturated fat +486.4%
Contains more Poly. FatPolyunsaturated fat +25.8%

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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. Mothbeans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172426/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.