Semolina vs. Green beans — In-Depth Nutrition Comparison
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How are semolina and green beans different?
- Semolina is higher in selenium, manganese, vitamin B6, vitamin B3, copper, phosphorus, vitamin B1, and vitamin B5; however, green beans are richer in vitamin K and vitamin A.
- Daily need coverage for vitamin K for green beans is 40% higher.
- Semolina contains 100 times more selenium than green beans. While semolina contains 19.9µg of selenium, green beans contain only 0.2µg.
- Green beans have a lower glycemic index (20) than semolina (54).
Rice, white, long-grain, parboiled, unenriched, dry and Beans, snap, green, cooked, boiled, drained, without salt are the varieties used in this article.
Infographic
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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 MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +61.4% |
| Contains more PotassiumPotassium | +19.2% |
| Contains more IronIron | +13.8% |
| Contains more CopperCopper | +398.2% |
| Contains more ZincZinc | +308% |
| Contains more PhosphorusPhosphorus | +427.6% |
| Contains more ManganeseManganese | +263.2% |
| Contains more SeleniumSelenium | +9850% |
| Contains less SodiumSodium | -50% |
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 B1Vitamin B1 | +202.7% |
| Contains more Vitamin B3Vitamin B3 | +722.1% |
| Contains more Vitamin B5Vitamin B5 | +808.1% |
| Contains more Vitamin B6Vitamin B6 | +707.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1433.3% |
| Contains more Vitamin B2Vitamin B2 | +94% |
| Contains more Vitamin KVitamin K | +47800% |
| Contains more FolateFolate | +312.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.1µg | 47.9µg | 40% |
| Selenium | 19.9µg | 0.2µg | 36% |
| Manganese | 1.035mg | 0.285mg | 33% |
| Vitamin B6 | 0.452mg | 0.056mg | 30% |
| Vitamin B3 | 5.048mg | 0.614mg | 28% |
| Starch | 68.29g | 28% | |
| Copper | 0.284mg | 0.057mg | 25% |
| Carbs | 80.89g | 7.88g | 24% |
| Phosphorus | 153mg | 29mg | 18% |
| Calories | 374kcal | 35kcal | 17% |
| Vitamin B1 | 0.224mg | 0.074mg | 13% |
| Vitamin B5 | 0.672mg | 0.074mg | 12% |
| Protein | 7.51g | 1.89g | 11% |
| Vitamin C | 0mg | 9.7mg | 11% |
| Zinc | 1.02mg | 0.25mg | 7% |
| Fiber | 1.8g | 3.2g | 6% |
| Folate | 8µg | 33µg | 6% |
| Vitamin A | 32µg | 4% | |
| Vitamin B2 | 0.05mg | 0.097mg | 4% |
| Vitamin E | 0.03mg | 0.46mg | 3% |
| Calcium | 71mg | 44mg | 3% |
| Choline | 16.9mg | 3% | |
| Magnesium | 27mg | 18mg | 2% |
| Polyunsaturated fat | 0.322g | 0.145g | 1% |
| Monounsaturated fat | 0.258g | 0.011g | 1% |
| Saturated fat | 0.294g | 0.064g | 1% |
| Fats | 1.03g | 0.28g | 1% |
| Potassium | 174mg | 146mg | 1% |
| Iron | 0.74mg | 0.65mg | 1% |
| Net carbs | 79.09g | 4.68g | N/A |
| Sugar | 0.33g | 3.63g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Tryptophan | 0.103mg | 0.02mg | 0% |
| Threonine | 0.271mg | 0.082mg | 0% |
| Isoleucine | 0.339mg | 0.069mg | 0% |
| Leucine | 0.656mg | 0.116mg | 0% |
| Lysine | 0.215mg | 0.091mg | 0% |
| Methionine | 0.183mg | 0.023mg | 0% |
| Phenylalanine | 0.398mg | 0.069mg | 0% |
| Valine | 0.47mg | 0.093mg | 0% |
| Histidine | 0.185mg | 0.035mg | 0% |
| Fructose | 0.02g | 0% |
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:
1.89 g
Fats:
0.28 g
Carbs:
7.88 g
Water:
89.22 g
Other:
0.73 g
| Contains more ProteinProtein | +297.4% |
| Contains more FatsFats | +267.9% |
| Contains more CarbsCarbs | +926.5% |
| Contains more WaterWater | +804.9% |
~equal in
Other
~0.73g
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
0.064 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.145 g
| Contains more Mono. FatMonounsaturated fat | +2245.5% |
| Contains more Poly. FatPolyunsaturated fat | +122.1% |
| Contains less Sat. FatSaturated fat | -78.2% |
