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  6. Semolina vs. Cranberry bean raw

Semolina vs. Cranberry bean raw — In-Depth Nutrition Comparison

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A recap on differences between semolina and cranberry bean raw

  • Semolina is higher in vitamin B3, yet cranberry bean raw is higher in folate, fiber, copper, iron, vitamin B1, potassium, phosphorus, magnesium, and zinc.
  • Cranberry bean raw covers your daily folate needs 149% more than semolina.
  • Semolina contains 3 times more vitamin B3 than cranberry bean raw. While semolina contains 5.048mg of vitamin B3, cranberry bean raw contains only 1.455mg.
  • The glycemic index of cranberry bean raw is lower.

Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Beans, cranberry (roman), mature seeds, raw.

Infographic

Semolina vs Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +12.5%
Contains more SeleniumSelenium +56.7%
Contains more MagnesiumMagnesium +477.8%
Contains more CalciumCalcium +78.9%
Contains more PotassiumPotassium +665.5%
Contains more IronIron +575.7%
Contains more CopperCopper +179.6%
Contains more ZincZinc +255.9%
Contains more PhosphorusPhosphorus +143.1%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +246.9%
Contains more Vitamin B6Vitamin B6 +46.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +233.5%
Contains more Vitamin B2Vitamin B2 +326%
Contains more Vitamin B5Vitamin B5 +11.3%
Contains more FolateFolate +7450%
~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 Cranberry bean raw DV% diff.
Folate 8µg 604µg 149%
Fiber 1.8g 24.7g 92%
Copper 0.284mg 0.794mg 57%
Iron 0.74mg 5mg 53%
Vitamin B1 0.224mg 0.747mg 44%
Potassium 174mg 1332mg 34%
Magnesium 27mg 156mg 31%
Phosphorus 153mg 372mg 31%
Protein 7.51g 23.03g 31%
Starch 68.29g 28%
Zinc 1.02mg 3.63mg 24%
Vitamin B3 5.048mg 1.455mg 22%
Vitamin B2 0.05mg 0.213mg 13%
Selenium 19.9µg 12.7µg 13%
Vitamin B6 0.452mg 0.309mg 11%
Carbs 80.89g 60.05g 7%
Calcium 71mg 127mg 6%
Manganese 1.035mg 0.92mg 5%
Vitamin B5 0.672mg 0.748mg 2%
Calories 374kcal 335kcal 2%
Polyunsaturated fat 0.322g 0.527g 1%
Fats 1.03g 1.23g 0%
Net carbs 79.09g 35.35g N/A
Sugar 0.33g N/A
Sodium 2mg 6mg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.294g 0.316g 0%
Monounsaturated fat 0.258g 0.106g 0%
Tryptophan 0.103mg 0.273mg 0%
Threonine 0.271mg 0.969mg 0%
Isoleucine 0.339mg 1.017mg 0%
Leucine 0.656mg 1.838mg 0%
Lysine 0.215mg 1.58mg 0%
Methionine 0.183mg 0.346mg 0%
Phenylalanine 0.398mg 1.245mg 0%
Valine 0.47mg 1.205mg 0%
Histidine 0.185mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more CarbsCarbs +34.7%
Contains more ProteinProtein +206.7%
Contains more FatsFats +19.4%
Contains more WaterWater +25.7%
Contains more OtherOther +364.8%

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +143.4%
Contains more Poly. FatPolyunsaturated fat +63.7%
~equal in Saturated fat ~0.316g

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.