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  6. Semolina vs. Kidney beans

Semolina vs. Kidney beans — In-Depth Nutrition Comparison

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The main differences between semolina and kidney beans

  • Semolina is richer in selenium, vitamin B3, manganese, vitamin B6, vitamin B5, and copper, yet kidney beans is richer in folate, iron, fiber, and vitamin K.
  • Daily need coverage for selenium for semolina is 34% higher.
  • Semolina contains 9 times more vitamin B3 than kidney beans. Semolina contains 5.048mg of vitamin B3, while kidney beans contains 0.578mg.
  • Kidney beans has a lower glycemic index than semolina.

Food types used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Semolina vs Kidney 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.
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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more CalciumCalcium +102.9%
Contains more CopperCopper +31.5%
Contains more ManganeseManganese +140.7%
Contains more SeleniumSelenium +1709.1%
Contains more MagnesiumMagnesium +55.6%
Contains more PotassiumPotassium +132.8%
Contains more IronIron +200%
Contains less SodiumSodium -50%
~equal in Zinc ~1mg
~equal in Phosphorus ~138mg

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B3Vitamin B3 +773.4%
Contains more Vitamin B5Vitamin B5 +205.5%
Contains more Vitamin B6Vitamin B6 +276.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +16%
Contains more Vitamin KVitamin K +8300%
Contains more FolateFolate +1525%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.03mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Kidney beans DV% diff.
Selenium 19.9µg 1.1µg 34%
Folate 8µg 130µg 31%
Vitamin B3 5.048mg 0.578mg 28%
Starch 68.29g 28%
Manganese 1.035mg 0.43mg 26%
Vitamin B6 0.452mg 0.12mg 26%
Carbs 80.89g 22.8g 19%
Iron 0.74mg 2.22mg 19%
Fiber 1.8g 6.4g 18%
Calories 374kcal 127kcal 12%
Vitamin B5 0.672mg 0.22mg 9%
Copper 0.284mg 0.216mg 8%
Vitamin K 0.1µg 8.4µg 7%
Potassium 174mg 405mg 7%
Choline 30.5mg 6%
Vitamin B1 0.224mg 0.16mg 5%
Magnesium 27mg 42mg 4%
Calcium 71mg 35mg 4%
Phosphorus 153mg 138mg 2%
Protein 7.51g 8.67g 2%
Saturated fat 0.294g 0.073g 1%
Monounsaturated fat 0.258g 0.039g 1%
Vitamin B2 0.05mg 0.058mg 1%
Vitamin C 0mg 1.2mg 1%
Fats 1.03g 0.5g 1%
Net carbs 79.09g 16.4g N/A
Sugar 0.33g 0.32g N/A
Zinc 1.02mg 1mg 0%
Sodium 2mg 1mg 0%
Vitamin E 0.03mg 0.03mg 0%
Polyunsaturated fat 0.322g 0.278g 0%
Tryptophan 0.103mg 0.104mg 0%
Threonine 0.271mg 0.319mg 0%
Isoleucine 0.339mg 0.41mg 0%
Leucine 0.656mg 0.736mg 0%
Lysine 0.215mg 0.607mg 0%
Methionine 0.183mg 0.113mg 0%
Phenylalanine 0.398mg 0.511mg 0%
Valine 0.47mg 0.5mg 0%
Histidine 0.185mg 0.238mg 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
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more FatsFats +106%
Contains more CarbsCarbs +254.8%
Contains more ProteinProtein +15.4%
Contains more WaterWater +578.9%
Contains more OtherOther +53.5%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated fat +561.5%
Contains more Poly. FatPolyunsaturated fat +15.8%
Contains less Sat. FatSaturated fat -75.2%

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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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.