Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Semolina
  5. Compare
  6. Semolina vs. Kidney beans raw

Semolina vs. Kidney beans raw — In-Depth Nutrition Comparison

Compare

Summary of differences between semolina and kidney beans raw

  • Semolina has more selenium and vitamin B3; however, kidney beans raw is higher in folate, iron, fiber, copper, phosphorus, potassium, magnesium, and vitamin B1.
  • Kidney beans raw covers your daily need for folate, 97% more than semolina.
  • Semolina has 6 times more selenium than kidney beans raw. While semolina has 19.9µg of selenium, kidney beans raw has only 3.2µg.
  • The glycemic index of semolina is higher.

These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Beans, kidney, all types, mature seeds, raw.

Infographic

Semolina vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +521.9%
Contains more MagnesiumMagnesium +418.5%
Contains more CalciumCalcium +101.4%
Contains more PotassiumPotassium +708%
Contains more IronIron +1008.1%
Contains more CopperCopper +237.3%
Contains more ZincZinc +173.5%
Contains more PhosphorusPhosphorus +166%
~equal in Manganese ~1.021mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin B3Vitamin B3 +145%
Contains more Vitamin B6Vitamin B6 +13.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +633.3%
Contains more Vitamin B1Vitamin B1 +136.2%
Contains more Vitamin B2Vitamin B2 +338%
Contains more Vitamin B5Vitamin B5 +16.1%
Contains more Vitamin KVitamin K +18900%
Contains more FolateFolate +4825%
~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 Kidney beans raw DV% diff.
Folate 8µg 394µg 97%
Iron 0.74mg 8.2mg 93%
Fiber 1.8g 24.9g 92%
Copper 0.284mg 0.958mg 75%
Phosphorus 153mg 407mg 36%
Potassium 174mg 1406mg 36%
Protein 7.51g 23.58g 32%
Selenium 19.9µg 3.2µg 30%
Starch 68.29g 28%
Magnesium 27mg 140mg 27%
Vitamin B1 0.224mg 0.529mg 25%
Vitamin B3 5.048mg 2.06mg 19%
Zinc 1.02mg 2.79mg 16%
Vitamin K 0.1µg 19µg 16%
Vitamin B2 0.05mg 0.219mg 13%
Calcium 71mg 143mg 7%
Carbs 80.89g 60.01g 7%
Vitamin C 0mg 4.5mg 5%
Vitamin B6 0.452mg 0.397mg 4%
Vitamin B5 0.672mg 0.78mg 2%
Calories 374kcal 333kcal 2%
Manganese 1.035mg 1.021mg 1%
Vitamin E 0.03mg 0.22mg 1%
Sodium 2mg 24mg 1%
Saturated fat 0.294g 0.12g 1%
Polyunsaturated fat 0.322g 0.457g 1%
Fats 1.03g 0.83g 0%
Net carbs 79.09g 35.11g N/A
Sugar 0.33g 2.23g N/A
Monounsaturated fat 0.258g 0.064g 0%
Tryptophan 0.103mg 0.279mg 0%
Threonine 0.271mg 0.992mg 0%
Isoleucine 0.339mg 1.041mg 0%
Leucine 0.656mg 1.882mg 0%
Lysine 0.215mg 1.618mg 0%
Methionine 0.183mg 0.355mg 0%
Phenylalanine 0.398mg 1.275mg 0%
Valine 0.47mg 1.233mg 0%
Histidine 0.185mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +24.1%
Contains more CarbsCarbs +34.8%
Contains more ProteinProtein +214%
Contains more WaterWater +19.2%
Contains more OtherOther +439.4%

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 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +303.1%
Contains less Sat. FatSaturated fat -59.2%
Contains more Poly. FatPolyunsaturated fat +41.9%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.