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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 is richer in Fiber, Folate, Iron, and Potassium.
  • Daily need coverage for Fiber from 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 contains 0.649mg.

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.
Semolina
Semolina
5
:
5
Navy beans
Navy beans
Contains more Copper +35.2%
Contains more Manganese +96.4%
Contains more Selenium +586.2%
Contains more Iron +218.9%
Contains more Magnesium +96.3%
Contains more Potassium +123.6%
Contains less Sodium -100%
Equal in Calcium - 69
Equal in Phosphorus - 144
Equal in Zinc - 1.03
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Copper +35.2%
Contains more Manganese +96.4%
Contains more Selenium +586.2%
Contains more Iron +218.9%
Contains more Magnesium +96.3%
Contains more Potassium +123.6%
Contains less Sodium -100%
Equal in Calcium - 69
Equal in Phosphorus - 144
Equal in Zinc - 1.03

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.
Semolina
Semolina
4
:
5
Navy beans
Navy beans
Contains more Vitamin E +200%
Contains more Vitamin B3 +677.8%
Contains more Vitamin B5 +152.6%
Contains more Vitamin B6 +227.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +32%
Contains more Folate +1650%
Contains more Vitamin K +500%
Equal in Vitamin B1 - 0.237
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin E +200%
Contains more Vitamin B3 +677.8%
Contains more Vitamin B5 +152.6%
Contains more Vitamin B6 +227.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +32%
Contains more Folate +1650%
Contains more Vitamin K +500%
Equal in Vitamin B1 - 0.237

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
2
:
3
Navy beans
Navy beans
Contains more Fats +66.1%
Contains more Carbs +210.5%
Contains more Water +547.2%
Contains more Other +81.7%
Equal in Protein - 8.23
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Navy beans
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 Fats +66.1%
Contains more Carbs +210.5%
Contains more Water +547.2%
Contains more Other +81.7%
Equal in Protein - 8.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
1
:
2
Navy beans
Navy beans
Contains more Monounsaturated Fat +81.7%
Contains less Saturated Fat -66.7%
Contains more Polyunsaturated fat +52.2%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains more Monounsaturated Fat +81.7%
Contains less Saturated Fat -66.7%
Contains more Polyunsaturated fat +52.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Semolina
Semolina
3
:
1
Navy beans
Navy beans
Contains more Starch +343.4%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Sucrose +76.2%
Semolina
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
Navy beans
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 Starch +343.4%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Sucrose +76.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Semolina Navy beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Navy beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
26%
Semolina
20%
Navy beans
Minerals Daily Need Coverage Score
52%
Semolina
43%
Navy beans

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.196g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 15)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $0.1)
Which food is richer in minerals?
?
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.

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.