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  6. Semolina vs. Black turtle bean

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

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Important differences between semolina and black turtle bean

  • Semolina has more selenium and vitamin B3; however, black turtle bean has more folate, iron, copper, vitamin B1, fiber, phosphorus, potassium, and magnesium.
  • Black turtle bean's daily need coverage for folate is 109% more.
  • Semolina has 6 times more selenium than black turtle bean. Semolina has 19.9µg of selenium, while black turtle bean has 3.2µg.
  • Semolina has a higher glycemic index than black turtle bean.

The food varieties used in the comparison are Rice, white, long-grain, parboiled, unenriched, dry and Beans, black turtle, mature seeds, raw.

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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +521.9%
Contains more MagnesiumMagnesium +492.6%
Contains more CalciumCalcium +125.4%
Contains more PotassiumPotassium +762.1%
Contains more IronIron +1075.7%
Contains more CopperCopper +252.1%
Contains more ZincZinc +115.7%
Contains more PhosphorusPhosphorus +187.6%
~equal in Manganese ~1mg

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin B3Vitamin B3 +158.2%
Contains more Vitamin B6Vitamin B6 +58%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +301.8%
Contains more Vitamin B2Vitamin B2 +286%
Contains more Vitamin B5Vitamin B5 +33.8%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +5450%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Semolina Black turtle bean DV% diff.
Folate 8µg 444µg 109%
Iron 0.74mg 8.7mg 100%
Copper 0.284mg 1mg 80%
Vitamin B1 0.224mg 0.9mg 56%
Fiber 1.8g 15.5g 55%
Phosphorus 153mg 440mg 41%
Potassium 174mg 1500mg 39%
Magnesium 27mg 160mg 32%
Selenium 19.9µg 3.2µg 30%
Starch 68.29g 28%
Protein 7.51g 21.25g 27%
Vitamin B3 5.048mg 1.955mg 19%
Vitamin B6 0.452mg 0.286mg 13%
Zinc 1.02mg 2.2mg 11%
Vitamin B2 0.05mg 0.193mg 11%
Calcium 71mg 160mg 9%
Carbs 80.89g 63.25g 6%
Vitamin K 0.1µg 5.6µg 5%
Vitamin B5 0.672mg 0.899mg 5%
Calories 374kcal 339kcal 2%
Manganese 1.035mg 1mg 2%
Vitamin E 0.03mg 0.21mg 1%
Fats 1.03g 0.9g 0%
Net carbs 79.09g 47.75g N/A
Sugar 0.33g 2.12g N/A
Sodium 2mg 9mg 0%
Saturated fat 0.294g 0.232g 0%
Monounsaturated fat 0.258g 0.078g 0%
Polyunsaturated fat 0.322g 0.387g 0%
Tryptophan 0.103mg 0.252mg 0%
Threonine 0.271mg 0.894mg 0%
Isoleucine 0.339mg 0.938mg 0%
Leucine 0.656mg 1.697mg 0%
Lysine 0.215mg 1.459mg 0%
Methionine 0.183mg 0.32mg 0%
Phenylalanine 0.398mg 1.149mg 0%
Valine 0.47mg 1.112mg 0%
Histidine 0.185mg 0.592mg 0%
Fructose 0.02g 0%

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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +14.4%
Contains more CarbsCarbs +27.9%
Contains more ProteinProtein +183%
Contains more WaterWater +11.6%
Contains more OtherOther +407%

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 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +230.8%
Contains less Sat. FatSaturated fat -21.1%
Contains more Poly. FatPolyunsaturated fat +20.2%

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/175186/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.