Semolina vs. Bean raw — In-Depth Nutrition Comparison
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How are semolina and bean raw different?
- Semolina is richer in vitamin B3, while bean raw is higher in folate, copper, fiber, iron, vitamin B1, phosphorus, potassium, magnesium, and selenium.
- Bean raw covers your daily need for folate, 129% more than semolina.
- Semolina contains 4 times more vitamin B3 than bean raw. Semolina contains 5.048mg of vitamin B3, while bean raw contains 1.174mg.
- Semolina has a higher glycemic index (54) than bean raw (33).
Rice, white, long-grain, parboiled, unenriched, dry and Beans, pinto, mature seeds, raw types were used in this article.
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 less SodiumSodium | -83.3% |
| Contains more MagnesiumMagnesium | +551.9% |
| Contains more CalciumCalcium | +59.2% |
| Contains more PotassiumPotassium | +700.6% |
| Contains more IronIron | +585.1% |
| Contains more CopperCopper | +214.4% |
| Contains more ZincZinc | +123.5% |
| Contains more PhosphorusPhosphorus | +168.6% |
| Contains more ManganeseManganese | +10.9% |
| Contains more SeleniumSelenium | +40.2% |
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 B3Vitamin B3 | +330% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +600% |
| Contains more Vitamin B1Vitamin B1 | +218.3% |
| Contains more Vitamin B2Vitamin B2 | +324% |
| Contains more Vitamin B5Vitamin B5 | +16.8% |
| Contains more Vitamin KVitamin K | +5500% |
| Contains more FolateFolate | +6462.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 8µg | 525µg | 129% |
| Copper | 0.284mg | 0.893mg | 68% |
| Fiber | 1.8g | 15.5g | 55% |
| Iron | 0.74mg | 5.07mg | 54% |
| Vitamin B1 | 0.224mg | 0.713mg | 41% |
| Phosphorus | 153mg | 411mg | 37% |
| Potassium | 174mg | 1393mg | 36% |
| Magnesium | 27mg | 176mg | 35% |
| Protein | 7.51g | 21.42g | 28% |
| Vitamin B3 | 5.048mg | 1.174mg | 24% |
| Selenium | 19.9µg | 27.9µg | 15% |
| Starch | 68.29g | 34.17g | 14% |
| Choline | 66.2mg | 12% | |
| Vitamin B2 | 0.05mg | 0.212mg | 12% |
| Zinc | 1.02mg | 2.28mg | 11% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Carbs | 80.89g | 62.55g | 6% |
| Vitamin K | 0.1µg | 5.6µg | 5% |
| Manganese | 1.035mg | 1.148mg | 5% |
| Calcium | 71mg | 113mg | 4% |
| Vitamin B5 | 0.672mg | 0.785mg | 2% |
| Vitamin B6 | 0.452mg | 0.474mg | 2% |
| Polyunsaturated fat | 0.322g | 0.407g | 1% |
| Calories | 374kcal | 347kcal | 1% |
| Vitamin E | 0.03mg | 0.21mg | 1% |
| Fats | 1.03g | 1.23g | 0% |
| Net carbs | 79.09g | 47.05g | N/A |
| Sugar | 0.33g | 2.11g | N/A |
| Sodium | 2mg | 12mg | 0% |
| Saturated fat | 0.294g | 0.235g | 0% |
| Monounsaturated fat | 0.258g | 0.229g | 0% |
| Tryptophan | 0.103mg | 0.237mg | 0% |
| Threonine | 0.271mg | 0.81mg | 0% |
| Isoleucine | 0.339mg | 0.871mg | 0% |
| Leucine | 0.656mg | 1.558mg | 0% |
| Lysine | 0.215mg | 1.356mg | 0% |
| Methionine | 0.183mg | 0.259mg | 0% |
| Phenylalanine | 0.398mg | 1.095mg | 0% |
| Valine | 0.47mg | 0.998mg | 0% |
| Histidine | 0.185mg | 0.556mg | 0% |
| Fructose | 0.02g | 0g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +29.3% |
| Contains more ProteinProtein | +185.2% |
| Contains more FatsFats | +19.4% |
| Contains more WaterWater | +14.9% |
| Contains more OtherOther | +388.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +12.7% |
| Contains less Sat. FatSaturated fat | -20.1% |
| Contains more Poly. FatPolyunsaturated fat | +26.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +99.9% |
| Contains more FructoseFructose | +∞% |
| Contains more SucroseSucrose | +842.9% |
| Contains more GlucoseGlucose | +18.2% |
~equal in
Lactose
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~equal in
Maltose
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~equal in
Galactose
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