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  6. Semolina vs. Navy bean raw

Semolina vs. Navy bean raw — In-Depth Nutrition Comparison

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Important differences between semolina and navy bean raw

  • Semolina has more selenium, manganese, vitamin B3, and vitamin B6; however, navy bean raw has more folate, vitamin C, magnesium, iron, vitamin B1, and vitamin B2.
  • Semolina's daily need coverage for selenium is 35% more.
  • Semolina has 4 times more vitamin B3 than navy bean raw. Semolina has 5.048mg of vitamin B3, while navy bean raw has 1.22mg.
  • Semolina has a higher glycemic index than navy bean raw.

The food varieties used in the comparison are Rice, white, long-grain, parboiled, unenriched, dry and Beans, navy, mature seeds, sprouted, raw.

Infographic

Semolina vs Navy bean 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +373.3%
Contains more ZincZinc +14.6%
Contains more PhosphorusPhosphorus +53%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +153.7%
Contains more SeleniumSelenium +3216.7%
Contains more MagnesiumMagnesium +274.1%
Contains more PotassiumPotassium +76.4%
Contains more IronIron +160.8%
Contains more CopperCopper +25.4%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +313.8%
Contains more Vitamin B6Vitamin B6 +136.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +74.1%
Contains more Vitamin B2Vitamin B2 +330%
Contains more Vitamin B5Vitamin B5 +22.8%
Contains more FolateFolate +1550%
~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 Navy bean raw DV% diff.
Selenium 19.9µg 0.6µg 35%
Folate 8µg 132µg 31%
Starch 68.29g 28%
Manganese 1.035mg 0.408mg 27%
Vitamin B3 5.048mg 1.22mg 24%
Carbs 80.89g 13.05g 23%
Vitamin C 0mg 18.8mg 21%
Vitamin B6 0.452mg 0.191mg 20%
Magnesium 27mg 101mg 18%
Calories 374kcal 67kcal 15%
Iron 0.74mg 1.93mg 15%
Vitamin B1 0.224mg 0.39mg 14%
Vitamin B2 0.05mg 0.215mg 13%
Copper 0.284mg 0.356mg 8%
Phosphorus 153mg 100mg 8%
Fiber 1.8g 7%
Calcium 71mg 15mg 6%
Potassium 174mg 307mg 4%
Protein 7.51g 6.15g 3%
Vitamin B5 0.672mg 0.825mg 3%
Zinc 1.02mg 0.89mg 1%
Polyunsaturated fat 0.322g 0.407g 1%
Monounsaturated fat 0.258g 0.052g 1%
Saturated fat 0.294g 0.085g 1%
Fats 1.03g 0.7g 1%
Net carbs 79.09g 13.05g N/A
Sugar 0.33g N/A
Sodium 2mg 13mg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.103mg 0.064mg 0%
Threonine 0.271mg 0.258mg 0%
Isoleucine 0.339mg 0.273mg 0%
Leucine 0.656mg 0.442mg 0%
Lysine 0.215mg 0.35mg 0%
Methionine 0.183mg 0.064mg 0%
Phenylalanine 0.398mg 0.31mg 0%
Valine 0.47mg 0.316mg 0%
Histidine 0.185mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +22.1%
Contains more FatsFats +47.1%
Contains more CarbsCarbs +519.8%
Contains more WaterWater +702.7%
Contains more OtherOther +33.8%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +396.2%
Contains less Sat. FatSaturated fat -71.1%
Contains more Poly. FatPolyunsaturated fat +26.4%

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.