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 for 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.
The glycemic index of semolina is higher.

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.

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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.

Semolina

Black turtle bean

Contains more CalciumCalcium	+29.1%
Contains more ZincZinc	+34.2%
Contains less SodiumSodium	-33.3%
Contains more ManganeseManganese	+216.5%
Contains more SeleniumSelenium	+1558.3%

Contains more MagnesiumMagnesium	+81.5%
Contains more PotassiumPotassium	+148.9%
Contains more IronIron	+285.1%

~equal in Copper ~0.269mg

~equal in Phosphorus ~152mg

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.

Semolina

Black turtle bean

Contains more Vitamin B3Vitamin B3	+857.9%
Contains more Vitamin B5Vitamin B5	+158.5%
Contains more Vitamin B6Vitamin B6	+487%

Contains more Vitamin EVitamin E	+2800%
Contains more Vitamin B2Vitamin B2	+12%
Contains more Vitamin KVitamin K	+3200%
Contains more FolateFolate	+975%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.225mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	19.9µg	1.2µg	34%
Manganese	1.035mg	0.327mg	31%
Vitamin B6	0.452mg	0.077mg	29%
Starch	68.29g		28%
Vitamin B3	5.048mg	0.527mg	28%
Fiber	1.8g	8.3g	26%
Iron	0.74mg	2.85mg	26%
Folate	8µg	86µg	20%
Carbs	80.89g	24.35g	19%
Calories	374kcal	130kcal	12%
Potassium	174mg	433mg	8%
Vitamin B5	0.672mg	0.26mg	8%
Vitamin E	0.03mg	0.87mg	6%
Choline		32.6mg	6%
Magnesium	27mg	49mg	5%
Vitamin K	0.1µg	3.3µg	3%
Copper	0.284mg	0.269mg	2%
Zinc	1.02mg	0.76mg	2%
Calcium	71mg	55mg	2%
Saturated fat	0.294g	0.089g	1%
Monounsaturated fat	0.258g	0.03g	1%
Protein	7.51g	8.18g	1%
Polyunsaturated fat	0.322g	0.149g	1%
Fats	1.03g	0.35g	1%
Net carbs	79.09g	16.05g	N/A
Sugar	0.33g	0.32g	N/A
Phosphorus	153mg	152mg	0%
Sodium	2mg	3mg	0%
Vitamin B1	0.224mg	0.225mg	0%
Vitamin B2	0.05mg	0.056mg	0%
Tryptophan	0.103mg	0.097mg	0%
Threonine	0.271mg	0.344mg	0%
Isoleucine	0.339mg	0.361mg	0%
Leucine	0.656mg	0.653mg	0%
Lysine	0.215mg	0.562mg	0%
Methionine	0.183mg	0.123mg	0%
Phenylalanine	0.398mg	0.442mg	0%
Valine	0.47mg	0.428mg	0%
Histidine	0.185mg	0.228mg	0%
Fructose	0.02g		0%