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Semolina vs. Baked beans — In-Depth Nutrition Comparison

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Differences between semolina and baked beans

  • Semolina has more manganese, vitamin B3, vitamin B6, selenium, copper, and vitamin B5, while baked beans have more iron, fiber, and folate.
  • Semolina's daily need coverage for manganese is 34% higher.
  • Baked beans contain 12 times less vitamin B3 than semolina. Semolina contains 5.048mg of vitamin B3, while baked beans contain 0.408mg.
  • The amount of sodium in semolina is lower.
  • Baked beans have a lower glycemic index. The glycemic index of baked beans is 40, while the glycemic index of semolina is 54.

The food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Beans, baked, home prepared.

Infographic

Semolina vs Baked beans 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more CalciumCalcium +16.4%
Contains more CopperCopper +78.6%
Contains more ZincZinc +39.7%
Contains more PhosphorusPhosphorus +40.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +305.9%
Contains more SeleniumSelenium +249.1%
Contains more MagnesiumMagnesium +59.3%
Contains more PotassiumPotassium +105.7%
Contains more IronIron +168.9%

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 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +64.7%
Contains more Vitamin B3Vitamin B3 +1137.3%
Contains more Vitamin B5Vitamin B5 +333.5%
Contains more Vitamin B6Vitamin B6 +402.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +500%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.049mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +35.6%
Contains more CarbsCarbs +274%
Contains more FatsFats +400%
Contains more WaterWater +561%
Contains more OtherOther +253.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -84.9%
Contains more Mono. FatMonounsaturated fat +726.7%
Contains more Poly. FatPolyunsaturated fat +129.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Semolina Baked beans
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Semolina Baked beans DV% diff.
Manganese 1.035mg 0.255mg 34%
Vitamin B3 5.048mg 0.408mg 29%
Vitamin B6 0.452mg 0.09mg 28%
Starch 68.29g 28%
Selenium 19.9µg 5.7µg 26%
Carbs 80.89g 21.63g 20%
Sodium 2mg 422mg 18%
Iron 0.74mg 1.99mg 16%
Fiber 1.8g 5.5g 15%
Copper 0.284mg 0.159mg 14%
Calories 374kcal 155kcal 11%
Folate 8µg 48µg 10%
Vitamin B5 0.672mg 0.155mg 10%
Saturated fat 0.294g 1.948g 8%
Vitamin B1 0.224mg 0.136mg 7%
Phosphorus 153mg 109mg 6%
Fats 1.03g 5.15g 6%
Monounsaturated fat 0.258g 2.133g 5%
Potassium 174mg 358mg 5%
Protein 7.51g 5.54g 4%
Magnesium 27mg 43mg 4%
Polyunsaturated fat 0.322g 0.74g 3%
Zinc 1.02mg 0.73mg 3%
Cholesterol 0mg 5mg 2%
Vitamin C 0mg 1.1mg 1%
Calcium 71mg 61mg 1%
Net carbs 79.09g 16.13g N/A
Sugar 0.33g N/A
Vitamin E 0.03mg 0%
Vitamin B2 0.05mg 0.049mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.103mg 0.067mg 0%
Threonine 0.271mg 0.228mg 0%
Isoleucine 0.339mg 0.242mg 0%
Leucine 0.656mg 0.428mg 0%
Lysine 0.215mg 0.379mg 0%
Methionine 0.183mg 0.086mg 0%
Phenylalanine 0.398mg 0.287mg 0%
Valine 0.47mg 0.282mg 0%
Histidine 0.185mg 0.153mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Baked beans
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%
Semolina
9%
Baked beans
Minerals Daily Need Coverage Score
52%
Semolina
39%
Baked beans

Comparison summary

Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 420mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 1.654g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.4)
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 14)
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.

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.