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  6. Semolina vs. Navy beans

Semolina vs. Navy beans — In-Depth Nutrition Comparison

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The main differences between semolina and navy beans

  • Semolina is richer in selenium, vitamin B3, vitamin B6, manganese, copper, and vitamin B5, yet navy beans are richer in fiber, folate, iron, and potassium.
  • Daily need coverage for fiber for navy beans is 35% higher.
  • Semolina contains 8 times more vitamin B3 than navy beans. Semolina contains 5.048mg of vitamin B3, while navy beans contain 0.649mg.
  • Navy beans have a lower glycemic index than semolina.

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

Infographic

Semolina vs Navy 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more CopperCopper +35.2%
Contains more ManganeseManganese +96.4%
Contains more SeleniumSelenium +586.2%
Contains more MagnesiumMagnesium +96.3%
Contains more PotassiumPotassium +123.6%
Contains more IronIron +218.9%
Contains less SodiumSodium -100%
~equal in Calcium ~69mg
~equal in Zinc ~1.03mg
~equal in Phosphorus ~144mg

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B3Vitamin B3 +677.8%
Contains more Vitamin B5Vitamin B5 +152.6%
Contains more Vitamin B6Vitamin B6 +227.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +32%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +1650%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.237mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Navy beans DV% diff.
Fiber 1.8g 10.5g 35%
Folate 8µg 140µg 33%
Selenium 19.9µg 2.9µg 31%
Vitamin B3 5.048mg 0.649mg 27%
Vitamin B6 0.452mg 0.138mg 24%
Manganese 1.035mg 0.527mg 22%
Starch 68.29g 15.4g 22%
Iron 0.74mg 2.36mg 20%
Carbs 80.89g 26.05g 18%
Calories 374kcal 140kcal 12%
Choline 44.7mg 8%
Copper 0.284mg 0.21mg 8%
Vitamin B5 0.672mg 0.266mg 8%
Potassium 174mg 389mg 6%
Magnesium 27mg 53mg 6%
Saturated fat 0.294g 0.098g 1%
Polyunsaturated fat 0.322g 0.49g 1%
Protein 7.51g 8.23g 1%
Vitamin B1 0.224mg 0.237mg 1%
Vitamin B2 0.05mg 0.066mg 1%
Vitamin C 0mg 0.9mg 1%
Phosphorus 153mg 144mg 1%
Fats 1.03g 0.62g 1%
Net carbs 79.09g 15.55g N/A
Calcium 71mg 69mg 0%
Sugar 0.33g 0.37g N/A
Zinc 1.02mg 1.03mg 0%
Sodium 2mg 0mg 0%
Vitamin E 0.03mg 0.01mg 0%
Vitamin K 0.1µg 0.6µg 0%
Monounsaturated fat 0.258g 0.142g 0%
Tryptophan 0.103mg 0.1mg 0%
Threonine 0.271mg 0.289mg 0%
Isoleucine 0.339mg 0.387mg 0%
Leucine 0.656mg 0.7mg 0%
Lysine 0.215mg 0.52mg 0%
Methionine 0.183mg 0.111mg 0%
Phenylalanine 0.398mg 0.471mg 0%
Valine 0.47mg 0.504mg 0%
Histidine 0.185mg 0.206mg 0%
Fructose 0.02g 0g 0%
Omega-3 - ALA 0.177g N/A

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% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more FatsFats +66.1%
Contains more CarbsCarbs +210.5%
Contains more WaterWater +547.2%
Contains more OtherOther +81.7%
~equal in Protein ~8.23g

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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains more Mono. FatMonounsaturated fat +81.7%
Contains less Sat. FatSaturated fat -66.7%
Contains more Poly. FatPolyunsaturated fat +52.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +343.4%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +76.2%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.