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Refried beans vs. Semolina — In-Depth Nutrition Comparison

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How are Refried beans and Semolina different?

  • Refried beans are higher in Iron, however, Semolina is richer in Manganese, Vitamin B3, Vitamin B6, Selenium, Copper, Vitamin B1, Vitamin B5, and Phosphorus.
  • Daily need coverage for Manganese from Semolina is 32% higher.
  • Refried beans contain 185 times more Sodium than Semolina. While Refried beans contain 370mg of Sodium, Semolina contains only 2mg.

Refried beans, canned, traditional style (includes USDA commodity) and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

Infographic

Refried beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +94.6%
Contains more Magnesium +29.6%
Contains more Potassium +83.3%
Contains more Calcium +144.8%
Contains more Phosphorus +66.3%
Contains less Sodium -99.5%
Contains more Zinc +75.9%
Contains more Copper +120.2%
Contains more Manganese +258.1%
Contains more Selenium +243.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +94.6%
Contains more Magnesium +29.6%
Contains more Potassium +83.3%
Contains more Calcium +144.8%
Contains more Phosphorus +66.3%
Contains less Sodium -99.5%
Contains more Zinc +75.9%
Contains more Copper +120.2%
Contains more Manganese +258.1%
Contains more Selenium +243.1%

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.
:
Contains more Vitamin E +200%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +58%
Contains more Folate +37.5%
Contains more Vitamin K +2000%
Contains more Vitamin B1 +194.7%
Contains more Vitamin B3 +1275.5%
Contains more Vitamin B5 +255.6%
Contains more Vitamin B6 +338.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 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% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin E +200%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +58%
Contains more Folate +37.5%
Contains more Vitamin K +2000%
Contains more Vitamin B1 +194.7%
Contains more Vitamin B3 +1275.5%
Contains more Vitamin B5 +255.6%
Contains more Vitamin B6 +338.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +95.1%
Contains more Water +688.5%
Contains more Other +140.8%
Contains more Protein +50.8%
Contains more Carbs +497%
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 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 Fats +95.1%
Contains more Water +688.5%
Contains more Other +140.8%
Contains more Protein +50.8%
Contains more Carbs +497%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +132.9%
Contains more Polyunsaturated fat +68.6%
Contains less Saturated Fat -53.4%
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +132.9%
Contains more Polyunsaturated fat +68.6%
Contains less Saturated Fat -53.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +157.1%
Contains more Starch +819.1%
Contains more Glucose +∞%
Contains more Fructose +∞%
93% 7%
Starch: 7.43 g
Sucrose: 0.54 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 Sucrose +157.1%
Contains more Starch +819.1%
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.
Refried beans Semolina
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Refried beans Semolina Opinion
Net carbs 9.85g 79.09g Semolina
Protein 4.98g 7.51g Semolina
Fats 2.01g 1.03g Refried beans
Carbs 13.55g 80.89g Semolina
Calories 90kcal 374kcal Semolina
Starch 7.43g 68.29g Semolina
Fructose 0g 0.02g Semolina
Sugar 0.54g 0.33g Semolina
Fiber 3.7g 1.8g Refried beans
Calcium 29mg 71mg Semolina
Iron 1.44mg 0.74mg Refried beans
Magnesium 35mg 27mg Refried beans
Phosphorus 92mg 153mg Semolina
Potassium 319mg 174mg Refried beans
Sodium 370mg 2mg Semolina
Zinc 0.58mg 1.02mg Semolina
Copper 0.129mg 0.284mg Semolina
Manganese 0.289mg 1.035mg Semolina
Selenium 5.8µg 19.9µg Semolina
Vitamin E 0.09mg 0.03mg Refried beans
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0.224mg Semolina
Vitamin B2 0.079mg 0.05mg Refried beans
Vitamin B3 0.367mg 5.048mg Semolina
Vitamin B5 0.189mg 0.672mg Semolina
Vitamin B6 0.103mg 0.452mg Semolina
Folate 11µg 8µg Refried beans
Vitamin K 2.1µg 0.1µg Refried beans
Tryptophan 0.065mg 0.103mg Semolina
Threonine 0.231mg 0.271mg Semolina
Isoleucine 0.242mg 0.339mg Semolina
Leucine 0.438mg 0.656mg Semolina
Lysine 0.377mg 0.215mg Refried beans
Methionine 0.083mg 0.183mg Semolina
Phenylalanine 0.297mg 0.398mg Semolina
Valine 0.287mg 0.47mg Semolina
Histidine 153mg 0.185mg Refried beans
Trans Fat 0.016g Semolina
Saturated Fat 0.631g 0.294g Semolina
Monounsaturated Fat 0.601g 0.258g Refried beans
Polyunsaturated fat 0.543g 0.322g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried 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
10%
Refried beans
26%
Semolina
Minerals Daily Need Coverage Score
33%
Refried beans
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.21g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 368mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.337g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 16)
Which food is cheaper?
Refried beans
Refried 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 minerals?
?
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.
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.