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.
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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 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% |
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 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% |
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:
8.23 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
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
0.098 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
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
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
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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| Lower in Sugar |
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| Lower in Cholesterol |
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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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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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%
21%
Minerals Daily Need Coverage Score
52%
43%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 0.04g)
Which food is lower in Cholesterol?
Navy beans is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Navy beans contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Navy beans is lower in Saturated fat (difference - 0.196g)
Which food is lower in glycemic index?
Navy beans is lower in glycemic index (difference - 15)
Which food is cheaper?
Navy beans is cheaper (difference - $0.1)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
?
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.