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Semolina vs. Black turtle bean — In-Depth Nutrition Comparison

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Summary of differences between Semolina and Black turtle bean

  • Semolina has more Selenium, Manganese, Vitamin B6, Vitamin B3, and Vitamin B5, however, Black turtle bean is higher in Iron, Fiber, Folate, Potassium, and Vitamin E .
  • Semolina covers your daily need of Selenium 34% more than Black turtle bean.
  • Semolina has 10 times more Vitamin B3 than Black turtle bean. While Semolina has 5.048mg of Vitamin B3, Black turtle bean has only 0.527mg.

These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Semolina vs Black turtle bean infographic
Infographic link

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 Calcium +29.1%
Contains less Sodium -33.3%
Contains more Zinc +34.2%
Contains more Manganese +216.5%
Contains more Selenium +1558.3%
Contains more Iron +285.1%
Contains more Magnesium +81.5%
Contains more Potassium +148.9%
Equal in Phosphorus - 152
Equal in Copper - 0.269
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Calcium +29.1%
Contains less Sodium -33.3%
Contains more Zinc +34.2%
Contains more Manganese +216.5%
Contains more Selenium +1558.3%
Contains more Iron +285.1%
Contains more Magnesium +81.5%
Contains more Potassium +148.9%
Equal in Phosphorus - 152
Equal in Copper - 0.269

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 B3 +857.9%
Contains more Vitamin B5 +158.5%
Contains more Vitamin B6 +487%
Contains more Vitamin A +∞%
Contains more Vitamin E +2800%
Contains more Vitamin B2 +12%
Contains more Folate +975%
Contains more Vitamin K +3200%
Equal in Vitamin B1 - 0.225
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin B3 +857.9%
Contains more Vitamin B5 +158.5%
Contains more Vitamin B6 +487%
Contains more Vitamin A +∞%
Contains more Vitamin E +2800%
Contains more Vitamin B2 +12%
Contains more Folate +975%
Contains more Vitamin K +3200%
Equal in Vitamin B1 - 0.225

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +194.3%
Contains more Carbs +232.2%
Contains more Water +566.7%
Contains more Other +94.4%
Equal in Protein - 8.18
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more Fats +194.3%
Contains more Carbs +232.2%
Contains more Water +566.7%
Contains more Other +94.4%
Equal in Protein - 8.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +760%
Contains more Polyunsaturated fat +116.1%
Contains less Saturated Fat -69.7%
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +760%
Contains more Polyunsaturated fat +116.1%
Contains less Saturated Fat -69.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Black turtle bean Opinion
Net carbs 79.09g 16.05g Semolina
Protein 7.51g 8.18g Black turtle bean
Fats 1.03g 0.35g Semolina
Carbs 80.89g 24.35g Semolina
Calories 374kcal 130kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g 0.32g Black turtle bean
Fiber 1.8g 8.3g Black turtle bean
Calcium 71mg 55mg Semolina
Iron 0.74mg 2.85mg Black turtle bean
Magnesium 27mg 49mg Black turtle bean
Phosphorus 153mg 152mg Semolina
Potassium 174mg 433mg Black turtle bean
Sodium 2mg 3mg Semolina
Zinc 1.02mg 0.76mg Semolina
Copper 0.284mg 0.269mg Semolina
Manganese 1.035mg 0.327mg Semolina
Selenium 19.9µg 1.2µg Semolina
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.03mg 0.87mg Black turtle bean
Vitamin B1 0.224mg 0.225mg Black turtle bean
Vitamin B2 0.05mg 0.056mg Black turtle bean
Vitamin B3 5.048mg 0.527mg Semolina
Vitamin B5 0.672mg 0.26mg Semolina
Vitamin B6 0.452mg 0.077mg Semolina
Folate 8µg 86µg Black turtle bean
Vitamin K 0.1µg 3.3µg Black turtle bean
Tryptophan 0.103mg 0.097mg Semolina
Threonine 0.271mg 0.344mg Black turtle bean
Isoleucine 0.339mg 0.361mg Black turtle bean
Leucine 0.656mg 0.653mg Semolina
Lysine 0.215mg 0.562mg Black turtle bean
Methionine 0.183mg 0.123mg Semolina
Phenylalanine 0.398mg 0.442mg Black turtle bean
Valine 0.47mg 0.428mg Semolina
Histidine 0.185mg 0.228mg Black turtle bean
Saturated Fat 0.294g 0.089g Black turtle bean
Monounsaturated Fat 0.258g 0.03g Semolina
Polyunsaturated fat 0.322g 0.149g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Black turtle bean
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
26%
Semolina
17%
Black turtle bean
Minerals Daily Need Coverage Score
52%
Semolina
42%
Black turtle bean

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 1mg)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.2)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.01g)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.205g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 34)
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.