Semolina vs. Beans — In-Depth Nutrition Comparison
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A recap on differences between semolina and beans
- Semolina is higher in vitamin B3, selenium, vitamin B6, copper, phosphorus, vitamin B1, and iron, yet beans are higher in fiber.
- Semolina covers your daily vitamin B3 needs 29% more than beans.
- Semolina contains 4 times more selenium than beans. While semolina contains 19.9µg of selenium, beans contain only 4.5µg.
- The glycemic index of beans is lower.
Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Beans, baked, canned, no salt added.
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 CalciumCalcium | +42% |
| Contains more IronIron | +155.2% |
| Contains more CopperCopper | +37.9% |
| Contains more PhosphorusPhosphorus | +47.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +342.2% |
| Contains more MagnesiumMagnesium | +18.5% |
| Contains more PotassiumPotassium | +70.1% |
| Contains more ZincZinc | +37.3% |
| Contains less SodiumSodium | -50% |
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 B1Vitamin B1 | +49.3% |
| Contains more Vitamin B3Vitamin B3 | +1074% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +247.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +400% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin KVitamin K | +700% |
| Contains more FolateFolate | +200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +56.5% |
| Contains more FatsFats | +157.5% |
| Contains more CarbsCarbs | +294.8% |
| Contains more WaterWater | +636.3% |
| Contains more OtherOther | +140.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +637.1% |
| Contains more Poly. FatPolyunsaturated fat | +87.2% |
| Contains less Sat. FatSaturated fat | -65% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.035mg | 45% | |
| Vitamin B3 | 5.048mg | 0.43mg | 29% |
| Selenium | 19.9µg | 4.5µg | 28% |
| Starch | 68.29g | 28% | |
| Vitamin B6 | 0.452mg | 0.13mg | 25% |
| Carbs | 80.89g | 20.49g | 20% |
| Fiber | 1.8g | 5.5g | 15% |
| Calories | 374kcal | 105kcal | 13% |
| Vitamin B5 | 0.672mg | 13% | |
| Copper | 0.284mg | 0.206mg | 9% |
| Phosphorus | 153mg | 104mg | 7% |
| Choline | 30.8mg | 6% | |
| Vitamin B1 | 0.224mg | 0.15mg | 6% |
| Iron | 0.74mg | 0.29mg | 6% |
| Protein | 7.51g | 4.8g | 5% |
| Folate | 8µg | 24µg | 4% |
| Potassium | 174mg | 296mg | 4% |
| Vitamin C | 0mg | 3.1mg | 3% |
| Zinc | 1.02mg | 1.4mg | 3% |
| Calcium | 71mg | 50mg | 2% |
| Vitamin E | 0.03mg | 0.15mg | 1% |
| Vitamin K | 0.1µg | 0.8µg | 1% |
| Polyunsaturated fat | 0.322g | 0.172g | 1% |
| Saturated fat | 0.294g | 0.103g | 1% |
| Fats | 1.03g | 0.4g | 1% |
| Monounsaturated fat | 0.258g | 0.035g | 1% |
| Magnesium | 27mg | 32mg | 1% |
| Vitamin B2 | 0.05mg | 0.06mg | 1% |
| Vitamin A | 5µg | 1% | |
| Net carbs | 79.09g | 14.99g | N/A |
| Sugar | 0.33g | 7.78g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Tryptophan | 0.103mg | 0% | |
| Threonine | 0.271mg | 0% | |
| Isoleucine | 0.339mg | 0% | |
| Leucine | 0.656mg | 0% | |
| Lysine | 0.215mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.398mg | 0% | |
| Valine | 0.47mg | 0% | |
| Histidine | 0.185mg | 0% | |
| Fructose | 0.02g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
11%
Minerals Daily Need Coverage Score
52%
25%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 7.45g)
Which food is cheaper?
Semolina is cheaper (difference - $0.1)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food contains less Sodium?
Beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Beans is lower in Saturated fat (difference - 0.191g)
Which food is lower in glycemic index?
Beans is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.