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  6. Pinto beans vs. Semolina

Pinto beans vs. Semolina — In-Depth Nutrition Comparison

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How are Pinto beans and Semolina different?

  • Pinto beans is higher in Folate, Fiber, Iron, and Potassium, however, Semolina is richer in Vitamin B3, Manganese, Selenium, Vitamin B6, Vitamin B5, and Copper.
  • Daily need coverage for Folate from Pinto beans is 41% higher.
  • Pinto beans contains 5 times more Fiber than Semolina. While Pinto beans contains 9g of Fiber, Semolina contains only 1.8g.

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

Infographic

Pinto 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.
Pinto beans
Pinto beans
4
:
6
Semolina
Semolina
Contains more Iron +182.4%
Contains more Magnesium +85.2%
Contains more Potassium +150.6%
Contains less Sodium -50%
Contains more Calcium +54.3%
Contains more Copper +29.7%
Contains more Manganese +128.5%
Contains more Selenium +221%
Equal in Phosphorus - 153
Equal in Zinc - 1.02
Pinto beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 79% 36% 63% 39% 1% 27% 73% 60% 34%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +182.4%
Contains more Magnesium +85.2%
Contains more Potassium +150.6%
Contains less Sodium -50%
Contains more Calcium +54.3%
Contains more Copper +29.7%
Contains more Manganese +128.5%
Contains more Selenium +221%
Equal in Phosphorus - 153
Equal in Zinc - 1.02

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.
Pinto beans
Pinto beans
5
:
4
Semolina
Semolina
Contains more Vitamin E +3033.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +24%
Contains more Folate +2050%
Contains more Vitamin K +3400%
Contains more Vitamin B1 +16.1%
Contains more Vitamin B3 +1487.4%
Contains more Vitamin B5 +220%
Contains more Vitamin B6 +97.4%
Pinto beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 3% 49% 15% 6% 13% 53% 129% 0% 9%
Semolina
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 E +3033.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +24%
Contains more Folate +2050%
Contains more Vitamin K +3400%
Contains more Vitamin B1 +16.1%
Contains more Vitamin B3 +1487.4%
Contains more Vitamin B5 +220%
Contains more Vitamin B6 +97.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pinto beans
Pinto beans
3
:
2
Semolina
Semolina
Contains more Protein +20%
Contains more Water +538.4%
Contains more Other +64.8%
Contains more Fats +58.5%
Contains more Carbs +208.5%
Pinto beans
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Semolina
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 Protein +20%
Contains more Water +538.4%
Contains more Other +64.8%
Contains more Fats +58.5%
Contains more Carbs +208.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pinto beans
Pinto beans
1
:
2
Semolina
Semolina
Contains less Saturated Fat -53.7%
Contains more Monounsaturated Fat +94%
Contains more Polyunsaturated fat +37%
Pinto beans
27% 26% 47%
Saturated Fat: 0.136 g
Monounsaturated Fat: 0.133 g
Polyunsaturated fat: 0.235 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -53.7%
Contains more Monounsaturated Fat +94%
Contains more Polyunsaturated fat +37%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pinto beans
Pinto beans
1
:
3
Semolina
Semolina
Contains more Sucrose +61.9%
Contains more Starch +350.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Pinto beans
98% 2%
Starch: 15.15 g
Sucrose: 0.34 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Semolina
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +61.9%
Contains more Starch +350.8%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pinto beans Semolina
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pinto beans Semolina Opinion
Net carbs 17.22g 79.09g Semolina
Protein 9.01g 7.51g Pinto beans
Fats 0.65g 1.03g Semolina
Carbs 26.22g 80.89g Semolina
Calories 143kcal 374kcal Semolina
Starch 15.15g 68.29g Semolina
Fructose 0g 0.02g Semolina
Sugar 0.34g 0.33g Semolina
Fiber 9g 1.8g Pinto beans
Calcium 46mg 71mg Semolina
Iron 2.09mg 0.74mg Pinto beans
Magnesium 50mg 27mg Pinto beans
Phosphorus 147mg 153mg Semolina
Potassium 436mg 174mg Pinto beans
Sodium 1mg 2mg Pinto beans
Zinc 0.98mg 1.02mg Semolina
Copper 0.219mg 0.284mg Semolina
Manganese 0.453mg 1.035mg Semolina
Selenium 6.2µg 19.9µg Semolina
Vitamin E 0.94mg 0.03mg Pinto beans
Vitamin C 0.8mg 0mg Pinto beans
Vitamin B1 0.193mg 0.224mg Semolina
Vitamin B2 0.062mg 0.05mg Pinto beans
Vitamin B3 0.318mg 5.048mg Semolina
Vitamin B5 0.21mg 0.672mg Semolina
Vitamin B6 0.229mg 0.452mg Semolina
Folate 172µg 8µg Pinto beans
Vitamin K 3.5µg 0.1µg Pinto beans
Tryptophan 0.108mg 0.103mg Pinto beans
Threonine 0.331mg 0.271mg Pinto beans
Isoleucine 0.426mg 0.339mg Pinto beans
Leucine 0.765mg 0.656mg Pinto beans
Lysine 0.63mg 0.215mg Pinto beans
Methionine 0.117mg 0.183mg Semolina
Phenylalanine 0.531mg 0.398mg Pinto beans
Valine 0.519mg 0.47mg Pinto beans
Histidine 0.247mg 0.185mg Pinto beans
Saturated Fat 0.136g 0.294g Pinto beans
Monounsaturated Fat 0.133g 0.258g Semolina
Polyunsaturated fat 0.235g 0.322g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pinto beans Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Pinto beans
26%
Semolina
Minerals Daily Need Coverage Score
42%
Pinto beans
52%
Semolina

Comparison summary

Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.01g)
Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pinto beans
Pinto beans is lower in Saturated Fat (difference - 0.158g)
Which food is lower in glycemic index?
Pinto beans
Pinto beans is lower in glycemic index (difference - 15)
Which food is cheaper?
Pinto beans
Pinto beans is cheaper (difference - $1.4)
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

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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.