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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, Vitamin B5, and Copper, 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.

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

Infographic

Semolina vs Cranberry beans 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 +42%
Contains more Phosphorus +13.3%
Contains more Copper +22.9%
Contains more Manganese +179.7%
Contains more Selenium +1430.8%
Contains more Iron +182.4%
Contains more Magnesium +85.2%
Contains more Potassium +122.4%
Contains less Sodium -50%
Contains more Zinc +11.8%
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 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Calcium +42%
Contains more Phosphorus +13.3%
Contains more Copper +22.9%
Contains more Manganese +179.7%
Contains more Selenium +1430.8%
Contains more Iron +182.4%
Contains more Magnesium +85.2%
Contains more Potassium +122.4%
Contains less Sodium -50%
Contains more Zinc +11.8%

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 +880.2%
Contains more Vitamin B5 +180%
Contains more Vitamin B6 +458%
Contains more Vitamin B2 +38%
Contains more Folate +2487.5%
Equal in Vitamin B1 - 0.21
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 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin B3 +880.2%
Contains more Vitamin B5 +180%
Contains more Vitamin B6 +458%
Contains more Vitamin B2 +38%
Contains more Folate +2487.5%
Equal in Vitamin B1 - 0.21

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +123.9%
Contains more Carbs +230.7%
Contains more Protein +24.4%
Contains more Water +555.7%
Contains more Other +53.5%
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Fats +123.9%
Contains more Carbs +230.7%
Contains more Protein +24.4%
Contains more Water +555.7%
Contains more Other +53.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +545%
Contains more Polyunsaturated fat +61.8%
Contains less Saturated Fat -59.5%
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +545%
Contains more Polyunsaturated fat +61.8%
Contains less Saturated Fat -59.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Cranberry beans Opinion
Net carbs 79.09g 15.86g Semolina
Protein 7.51g 9.34g Cranberry beans
Fats 1.03g 0.46g Semolina
Carbs 80.89g 24.46g Semolina
Calories 374kcal 136kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Cranberry beans
Fiber 1.8g 8.6g Cranberry beans
Calcium 71mg 50mg Semolina
Iron 0.74mg 2.09mg Cranberry beans
Magnesium 27mg 50mg Cranberry beans
Phosphorus 153mg 135mg Semolina
Potassium 174mg 387mg Cranberry beans
Sodium 2mg 1mg Cranberry beans
Zinc 1.02mg 1.14mg Cranberry beans
Copper 0.284mg 0.231mg Semolina
Manganese 1.035mg 0.37mg Semolina
Selenium 19.9µg 1.3µg Semolina
Vitamin E 0.03mg Semolina
Vitamin B1 0.224mg 0.21mg Semolina
Vitamin B2 0.05mg 0.069mg Cranberry beans
Vitamin B3 5.048mg 0.515mg Semolina
Vitamin B5 0.672mg 0.24mg Semolina
Vitamin B6 0.452mg 0.081mg Semolina
Folate 8µg 207µg Cranberry beans
Vitamin K 0.1µg Semolina
Tryptophan 0.103mg 0.111mg Cranberry beans
Threonine 0.271mg 0.393mg Cranberry beans
Isoleucine 0.339mg 0.412mg Cranberry beans
Leucine 0.656mg 0.746mg Cranberry beans
Lysine 0.215mg 0.641mg Cranberry beans
Methionine 0.183mg 0.14mg Semolina
Phenylalanine 0.398mg 0.505mg Cranberry beans
Valine 0.47mg 0.489mg Cranberry beans
Histidine 0.185mg 0.26mg Cranberry beans
Saturated Fat 0.294g 0.119g Cranberry beans
Monounsaturated Fat 0.258g 0.04g Semolina
Polyunsaturated fat 0.322g 0.199g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Cranberry beans
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
22%
Cranberry beans
Minerals Daily Need Coverage Score
52%
Semolina
38%
Cranberry beans

Comparison summary

Which food is cheaper?
Semolina
Semolina is cheaper (difference - $1)
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.175g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 19)
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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.