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  6. Semolina vs. Broad bean raw

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

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How are semolina and broad bean raw different?

  • Semolina is higher in selenium, vitamin B6, vitamin B3, and manganese; however, broad bean raw is richer in folate, vitamin K, fiber, vitamin B2, copper, and iron.
  • Daily need coverage for folate for broad bean raw is 35% higher.
  • Semolina contains 25 times more selenium than broad bean raw. While semolina contains 19.9µg of selenium, broad bean raw contains only 0.8µg.
  • Semolina has a lower glycemic index (54) than broad bean raw (79).

Rice, white, long-grain, parboiled, unenriched, dry and Beans, fava, in pod, raw are the varieties used in this article.

Infographic

Semolina vs Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more CalciumCalcium +91.9%
Contains more PhosphorusPhosphorus +18.6%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +56.6%
Contains more SeleniumSelenium +2387.5%
Contains more MagnesiumMagnesium +22.2%
Contains more PotassiumPotassium +90.8%
Contains more IronIron +109.5%
Contains more CopperCopper +41.5%
~equal in Zinc ~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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B1Vitamin B1 +68.4%
Contains more Vitamin B3Vitamin B3 +124.5%
Contains more Vitamin B5Vitamin B5 +198.7%
Contains more Vitamin B6Vitamin B6 +334.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3766.7%
Contains more Vitamin B2Vitamin B2 +480%
Contains more Vitamin KVitamin K +40800%
Contains more FolateFolate +1750%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Semolina Broad bean raw DV% diff.
Selenium 19.9µg 0.8µg 35%
Folate 8µg 148µg 35%
Vitamin K 0.1µg 40.9µg 34%
Starch 68.29g 28%
Vitamin B6 0.452mg 0.104mg 27%
Fiber 1.8g 7.5g 23%
Carbs 80.89g 17.63g 21%
Vitamin B2 0.05mg 0.29mg 18%
Vitamin B3 5.048mg 2.249mg 17%
Manganese 1.035mg 0.661mg 16%
Calories 374kcal 88kcal 14%
Copper 0.284mg 0.402mg 13%
Iron 0.74mg 1.55mg 10%
Vitamin B5 0.672mg 0.225mg 9%
Vitamin E 0.03mg 1.16mg 8%
Vitamin B1 0.224mg 0.133mg 8%
Potassium 174mg 332mg 5%
Vitamin C 0mg 3.7mg 4%
Phosphorus 153mg 129mg 3%
Calcium 71mg 37mg 3%
Vitamin A 17µg 2%
Saturated fat 0.294g 0.118g 1%
Sodium 2mg 25mg 1%
Protein 7.51g 7.92g 1%
Magnesium 27mg 33mg 1%
Fats 1.03g 0.73g 0%
Net carbs 79.09g 10.13g N/A
Sugar 0.33g 9.21g N/A
Zinc 1.02mg 1mg 0%
Monounsaturated fat 0.258g 0.104g 0%
Polyunsaturated fat 0.322g 0.342g 0%
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more FatsFats +41.1%
Contains more CarbsCarbs +358.8%
Contains more WaterWater +636.3%
Contains more OtherOther +57.7%
~equal in Protein ~7.92g

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +148.1%
Contains less Sat. FatSaturated fat -59.9%
~equal in Polyunsaturated fat ~0.342g

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.