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  6. Semolina vs. Black turtle bean

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.
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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
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.
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 0% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin B3Vitamin B3 +857.9%
Contains more Vitamin B5Vitamin B5 +158.5%
Contains more Vitamin B6Vitamin B6 +487%
Contains more Vitamin AVitamin A +∞%
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 D ~0µg
~equal in Vitamin B1 ~0.225mg
~equal in Vitamin B12 ~0µg

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
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 FatsFats +194.3%
Contains more CarbsCarbs +232.2%
Contains more WaterWater +566.7%
Contains more OtherOther +94.4%
~equal in Protein ~8.18g

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
33% 11% 56%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated Fat +760%
Contains more Poly. FatPolyunsaturated fat +116.1%
Contains less Sat. FatSaturated 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
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Semolina Black turtle bean Opinion
Calories 374kcal 130kcal Semolina
Protein 7.51g 8.18g Black turtle bean
Fats 1.03g 0.35g Semolina
Net carbs 79.09g 16.05g Semolina
Carbs 80.89g 24.35g Semolina
Magnesium 27mg 49mg Black turtle bean
Calcium 71mg 55mg Semolina
Potassium 174mg 433mg Black turtle bean
Iron 0.74mg 2.85mg Black turtle bean
Sugar 0.33g 0.32g Black turtle bean
Fiber 1.8g 8.3g Black turtle bean
Copper 0.284mg 0.269mg Semolina
Zinc 1.02mg 0.76mg Semolina
Starch 68.29g Semolina
Phosphorus 153mg 152mg Semolina
Sodium 2mg 3mg Semolina
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.03mg 0.87mg Black turtle bean
Manganese 1.035mg 0.327mg Semolina
Selenium 19.9µg 1.2µg Semolina
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
Vitamin K 0.1µg 3.3µg Black turtle bean
Folate 8µg 86µg Black turtle bean
Choline 32.6mg 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
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
Fructose 0.02g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Black turtle bean
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
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 is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
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.

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.