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.
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
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
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
19%
Minerals Daily Need Coverage Score
52%
38%
Comparison summary
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is lower in Sugar?
Kidney beans is lower in Sugar (difference - 0.01g)
Which food contains less Sodium?
Kidney beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Kidney beans is lower in Saturated fat (difference - 0.221g)
Which food is lower in glycemic index?
Kidney beans is lower in glycemic index (difference - 32)
Which food is cheaper?
Kidney beans is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.