Semolina vs. Cranberry beans — In-Depth Nutrition Comparison

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What are the main differences between semolina and cranberry beans?

Semolina is richer in selenium, manganese, vitamin B6, vitamin B3, carbs, and vitamin B5, yet cranberry beans is richer in folate, fiber, iron, and potassium.
Cranberry beans's daily need coverage for folate is 50% higher.
Semolina has 15 times more selenium than cranberry beans. Semolina has 19.9µg of selenium, while cranberry beans has 1.3µg.
Cranberry beans has a lower glycemic index than semolina.

We used Rice, white, long-grain, parboiled, unenriched, dry and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types in this comparison.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Semolina

Cranberry beans

Contains more CalciumCalcium	+42%
Contains more CopperCopper	+22.9%
Contains more PhosphorusPhosphorus	+13.3%
Contains more ManganeseManganese	+179.7%
Contains more SeleniumSelenium	+1430.8%

Contains more MagnesiumMagnesium	+85.2%
Contains more PotassiumPotassium	+122.4%
Contains more IronIron	+182.4%
Contains more ZincZinc	+11.8%
Contains less SodiumSodium	-50%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Semolina

Cranberry beans

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+880.2%
Contains more Vitamin B5Vitamin B5	+180%
Contains more Vitamin B6Vitamin B6	+458%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B2Vitamin B2	+38%
Contains more FolateFolate	+2487.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~µg

~equal in Vitamin B1 ~0.21mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	8µg	207µg	50%
Selenium	19.9µg	1.3µg	34%
Manganese	1.035mg	0.37mg	29%
Vitamin B6	0.452mg	0.081mg	29%
Starch	68.29g		28%
Vitamin B3	5.048mg	0.515mg	28%
Fiber	1.8g	8.6g	27%
Carbs	80.89g	24.46g	19%
Iron	0.74mg	2.09mg	17%
Calories	374kcal	136kcal	12%
Vitamin B5	0.672mg	0.24mg	9%
Potassium	174mg	387mg	6%
Copper	0.284mg	0.231mg	6%
Magnesium	27mg	50mg	5%
Protein	7.51g	9.34g	4%
Phosphorus	153mg	135mg	3%
Calcium	71mg	50mg	2%
Fats	1.03g	0.46g	1%
Zinc	1.02mg	1.14mg	1%
Vitamin B1	0.224mg	0.21mg	1%
Vitamin B2	0.05mg	0.069mg	1%
Saturated fat	0.294g	0.119g	1%
Monounsaturated fat	0.258g	0.04g	1%
Polyunsaturated fat	0.322g	0.199g	1%
Protein per 100 calories	2g	6.9g	N/A
Calories per 10 g protein	498kcal	146kcal	N/A
Weight per 100 calories	27g	74g	N/A
Net carbs	79.09g	15.86g	N/A
Sugar	0.33g		N/A
Sodium	2mg	1mg	0%
Vitamin E	0.03mg		0%
Vitamin K	0.1µg		0%
Tryptophan	0.103mg	0.111mg	0%
Threonine	0.271mg	0.393mg	0%
Isoleucine	0.339mg	0.412mg	0%
Leucine	0.656mg	0.746mg	0%
Lysine	0.215mg	0.641mg	0%
Methionine	0.183mg	0.14mg	0%
Phenylalanine	0.398mg	0.505mg	0%
Valine	0.47mg	0.489mg	0%
Histidine	0.185mg	0.26mg	0%
Fructose	0.02g		0%