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Semolina vs. Green bean — In-Depth Nutrition Comparison

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How are Semolina and Green bean different?

  • Semolina is higher in Selenium, Manganese, Vitamin B6, Vitamin B3, Copper, Phosphorus, Vitamin B1, and Vitamin B5, however, Green bean is richer in Vitamin K, and Vitamin C.
  • Daily need coverage for Vitamin K from Green bean is 40% higher.
  • Semolina contains 100 times more Selenium than Green bean. While Semolina contains 19.9µg of Selenium, Green bean contains only 0.2µg.

Rice, white, long-grain, parboiled, unenriched, dry and Beans, snap, green, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Semolina vs Green bean 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 Calcium +61.4%
Contains more Iron +13.8%
Contains more Magnesium +50%
Contains more Phosphorus +427.6%
Contains more Potassium +19.2%
Contains more Zinc +308%
Contains more Copper +398.2%
Contains more Manganese +263.2%
Contains more Selenium +9850%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Calcium +61.4%
Contains more Iron +13.8%
Contains more Magnesium +50%
Contains more Phosphorus +427.6%
Contains more Potassium +19.2%
Contains more Zinc +308%
Contains more Copper +398.2%
Contains more Manganese +263.2%
Contains more Selenium +9850%
Contains less Sodium -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 B1 +202.7%
Contains more Vitamin B3 +722.1%
Contains more Vitamin B5 +808.1%
Contains more Vitamin B6 +707.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1433.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +94%
Contains more Folate +312.5%
Contains more Vitamin K +47800%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin B1 +202.7%
Contains more Vitamin B3 +722.1%
Contains more Vitamin B5 +808.1%
Contains more Vitamin B6 +707.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1433.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +94%
Contains more Folate +312.5%
Contains more Vitamin K +47800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +297.4%
Contains more Fats +267.9%
Contains more Carbs +926.5%
Contains more Water +804.9%
Equal in Other - 0.73
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Protein +297.4%
Contains more Fats +267.9%
Contains more Carbs +926.5%
Contains more Water +804.9%
Equal in Other - 0.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2245.5%
Contains more Polyunsaturated fat +122.1%
Contains less Saturated Fat -78.2%
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +2245.5%
Contains more Polyunsaturated fat +122.1%
Contains less Saturated Fat -78.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Green bean Opinion
Net carbs 79.09g 4.68g Semolina
Protein 7.51g 1.89g Semolina
Fats 1.03g 0.28g Semolina
Carbs 80.89g 7.88g Semolina
Calories 374kcal 35kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g 3.63g Semolina
Fiber 1.8g 3.2g Green bean
Calcium 71mg 44mg Semolina
Iron 0.74mg 0.65mg Semolina
Magnesium 27mg 18mg Semolina
Phosphorus 153mg 29mg Semolina
Potassium 174mg 146mg Semolina
Sodium 2mg 1mg Green bean
Zinc 1.02mg 0.25mg Semolina
Copper 0.284mg 0.057mg Semolina
Manganese 1.035mg 0.285mg Semolina
Selenium 19.9µg 0.2µg Semolina
Vitamin A 0IU 633IU Green bean
Vitamin A RAE 32µg Green bean
Vitamin E 0.03mg 0.46mg Green bean
Vitamin C 0mg 9.7mg Green bean
Vitamin B1 0.224mg 0.074mg Semolina
Vitamin B2 0.05mg 0.097mg Green bean
Vitamin B3 5.048mg 0.614mg Semolina
Vitamin B5 0.672mg 0.074mg Semolina
Vitamin B6 0.452mg 0.056mg Semolina
Folate 8µg 33µg Green bean
Vitamin K 0.1µg 47.9µg Green bean
Tryptophan 0.103mg 0.02mg Semolina
Threonine 0.271mg 0.082mg Semolina
Isoleucine 0.339mg 0.069mg Semolina
Leucine 0.656mg 0.116mg Semolina
Lysine 0.215mg 0.091mg Semolina
Methionine 0.183mg 0.023mg Semolina
Phenylalanine 0.398mg 0.069mg Semolina
Valine 0.47mg 0.093mg Semolina
Histidine 0.185mg 0.035mg Semolina
Saturated Fat 0.294g 0.064g Green bean
Monounsaturated Fat 0.258g 0.011g Semolina
Polyunsaturated fat 0.322g 0.145g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Green bean
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
24%
Green bean
Minerals Daily Need Coverage Score
52%
Semolina
14%
Green bean

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 3.3g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.4)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.23g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 34)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.