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, carbs, vitamin B5, and copper, yet kidney beans are richer in folate, iron, and fiber.
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 contain 0.578mg.
Kidney beans have 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.

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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

Kidney beans

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

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

Kidney beans

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 D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~0.03mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	19.9µg	1.1µg	34%
Folate	8µg	130µg	31%
Starch	68.29g		28%
Vitamin B3	5.048mg	0.578mg	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%
Potassium	174mg	405mg	7%
Vitamin K	0.1µg	8.4µg	7%
Choline		30.5mg	6%
Vitamin B1	0.224mg	0.16mg	5%
Magnesium	27mg	42mg	4%
Calcium	71mg	35mg	4%
Protein	7.51g	8.67g	2%
Phosphorus	153mg	138mg	2%
Fats	1.03g	0.5g	1%
Vitamin C	0mg	1.2mg	1%
Vitamin B2	0.05mg	0.058mg	1%
Saturated fat	0.294g	0.073g	1%
Monounsaturated fat	0.258g	0.039g	1%
Protein per 100 calories	2g	6.8g	N/A
Calories per 10 g protein	498kcal	146kcal	N/A
Weight per 100 calories	27g	79g	N/A
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%