Pinto beans vs. Semolina — In-Depth Nutrition Comparison
Compare
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, carbs, vitamin B6, and vitamin B5.
- Daily need coverage for folate for 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.
- Pinto beans has a lower glycemic index (39) than semolina (54).
Beans, pinto, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.
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.
| 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% |
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.
| 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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 172µg | 8µg | 41% |
| Vitamin B3 | 0.318mg | 5.048mg | 30% |
| Fiber | 9g | 1.8g | 29% |
| Manganese | 0.453mg | 1.035mg | 25% |
| Selenium | 6.2µg | 19.9µg | 25% |
| Starch | 15.15g | 68.29g | 22% |
| Carbs | 26.22g | 80.89g | 18% |
| Iron | 2.09mg | 0.74mg | 17% |
| Vitamin B6 | 0.229mg | 0.452mg | 17% |
| Calories | 143kcal | 374kcal | 12% |
| Vitamin B5 | 0.21mg | 0.672mg | 9% |
| Potassium | 436mg | 174mg | 8% |
| Copper | 0.219mg | 0.284mg | 7% |
| Vitamin E | 0.94mg | 0.03mg | 6% |
| Choline | 35.3mg | 6% | |
| Magnesium | 50mg | 27mg | 5% |
| Protein | 9.01g | 7.51g | 3% |
| Calcium | 46mg | 71mg | 3% |
| Vitamin B1 | 0.193mg | 0.224mg | 3% |
| Vitamin K | 3.5µg | 0.1µg | 3% |
| Fats | 0.65g | 1.03g | 1% |
| Vitamin C | 0.8mg | 0mg | 1% |
| Phosphorus | 147mg | 153mg | 1% |
| Vitamin B2 | 0.062mg | 0.05mg | 1% |
| Saturated fat | 0.136g | 0.294g | 1% |
| Polyunsaturated fat | 0.235g | 0.322g | 1% |
| Protein per 100 calories | 6.3g | 2g | N/A |
| Calories per 10 g protein | 159kcal | 498kcal | N/A |
| Weight per 100 calories | 70g | 27g | N/A |
| Net carbs | 17.22g | 79.09g | N/A |
| Sugar | 0.34g | 0.33g | N/A |
| Zinc | 0.98mg | 1.02mg | 0% |
| Sodium | 1mg | 2mg | 0% |
| Monounsaturated fat | 0.133g | 0.258g | 0% |
| Tryptophan | 0.108mg | 0.103mg | 0% |
| Threonine | 0.331mg | 0.271mg | 0% |
| Isoleucine | 0.426mg | 0.339mg | 0% |
| Leucine | 0.765mg | 0.656mg | 0% |
| Lysine | 0.63mg | 0.215mg | 0% |
| Methionine | 0.117mg | 0.183mg | 0% |
| Phenylalanine | 0.531mg | 0.398mg | 0% |
| Valine | 0.519mg | 0.47mg | 0% |
| Histidine | 0.247mg | 0.185mg | 0% |
| Fructose | 0g | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.01 g
Fats:
0.65 g
Carbs:
26.22 g
Water:
62.95 g
Other:
1.17 g
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 FatsFats | +58.5% |
| Contains more CarbsCarbs | +208.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.136 g
Monounsaturated fat:
Mono. Fat
0.133 g
Polyunsaturated fat:
Poly. Fat
0.235 g
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
Starch:
15.15 g
Sucrose:
0.34 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
