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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
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 +150.6%
Contains more IronIron +182.4%
Contains less SodiumSodium -50%
Contains more CalciumCalcium +54.3%
Contains more CopperCopper +29.7%
Contains more ManganeseManganese +128.5%
Contains more SeleniumSelenium +221%
~equal in Zinc ~1.02mg
~equal in Phosphorus ~153mg

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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
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 EVitamin E +3033.3%
Contains more Vitamin B2Vitamin B2 +24%
Contains more Vitamin KVitamin K +3400%
Contains more FolateFolate +2050%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +16.1%
Contains more Vitamin B3Vitamin B3 +1487.4%
Contains more Vitamin B5Vitamin B5 +220%
Contains more Vitamin B6Vitamin B6 +97.4%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 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 +20%
Contains more WaterWater +538.4%
Contains more OtherOther +64.8%
Contains more FatsFats +58.5%
Contains more CarbsCarbs +208.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated Fat: Sat. Fat 0.136 g
Monounsaturated Fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 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 -53.7%
Contains more Mono. FatMonounsaturated Fat +94%
Contains more Poly. FatPolyunsaturated fat +37%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 SucroseSucrose +61.9%
Contains more StarchStarch +350.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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
Calories 143kcal 374kcal Semolina
Protein 9.01g 7.51g Pinto beans
Fats 0.65g 1.03g Semolina
Vitamin C 0.8mg 0mg Pinto beans
Net carbs 17.22g 79.09g Semolina
Carbs 26.22g 80.89g Semolina
Magnesium 50mg 27mg Pinto beans
Calcium 46mg 71mg Semolina
Potassium 436mg 174mg Pinto beans
Iron 2.09mg 0.74mg Pinto beans
Sugar 0.34g 0.33g Semolina
Fiber 9g 1.8g Pinto beans
Copper 0.219mg 0.284mg Semolina
Zinc 0.98mg 1.02mg Semolina
Starch 15.15g 68.29g Semolina
Phosphorus 147mg 153mg Semolina
Sodium 1mg 2mg Pinto beans
Vitamin E 0.94mg 0.03mg Pinto beans
Manganese 0.453mg 1.035mg Semolina
Selenium 6.2µg 19.9µg Semolina
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
Vitamin K 3.5µg 0.1µg Pinto beans
Folate 172µg 8µg Pinto beans
Choline 35.3mg Pinto beans
Saturated Fat 0.136g 0.294g Pinto beans
Monounsaturated Fat 0.133g 0.258g Semolina
Polyunsaturated fat 0.235g 0.322g Semolina
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
Fructose 0g 0.02g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pinto beans Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
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.