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  6. Semolina vs. French beans

Semolina vs. French beans — In-Depth Nutrition Comparison

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How are semolina and french beans different?

  • Semolina is higher in selenium, manganese, vitamin B3, vitamin B6, copper, vitamin B5, vitamin B1, and phosphorus; however, french beans is richer in fiber and folate.
  • Daily need coverage for selenium for semolina is 34% higher.
  • Semolina contains 9 times more vitamin B3 than french beans. While semolina contains 5.048mg of vitamin B3, french beans contains only 0.546mg.
  • French beans has a lower glycemic index (20) than semolina (54).

Rice, white, long-grain, parboiled, unenriched, dry and Beans, french, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Semolina vs French beans 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.
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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Contains more CalciumCalcium +12.7%
Contains more CopperCopper +147%
Contains more ZincZinc +59.4%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +170.9%
Contains more SeleniumSelenium +1558.3%
Contains more MagnesiumMagnesium +107.4%
Contains more PotassiumPotassium +112.6%
Contains more IronIron +45.9%

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 4% 0% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +72.3%
Contains more Vitamin B3Vitamin B3 +824.5%
Contains more Vitamin B5Vitamin B5 +202.7%
Contains more Vitamin B6Vitamin B6 +330.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +24%
Contains more FolateFolate +837.5%
~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 French beans DV% diff.
Selenium 19.9µg 1.2µg 34%
Fiber 1.8g 9.4g 30%
Vitamin B3 5.048mg 0.546mg 28%
Manganese 1.035mg 0.382mg 28%
Starch 68.29g 28%
Vitamin B6 0.452mg 0.105mg 27%
Carbs 80.89g 24.02g 19%
Copper 0.284mg 0.115mg 19%
Folate 8µg 75µg 17%
Calories 374kcal 129kcal 12%
Vitamin B5 0.672mg 0.222mg 9%
Vitamin B1 0.224mg 0.13mg 8%
Magnesium 27mg 56mg 7%
Phosphorus 153mg 102mg 7%
Potassium 174mg 370mg 6%
Iron 0.74mg 1.08mg 4%
Zinc 1.02mg 0.64mg 3%
Polyunsaturated fat 0.322g 0.453g 1%
Monounsaturated fat 0.258g 0.052g 1%
Calcium 71mg 63mg 1%
Protein 7.51g 7.05g 1%
Vitamin B2 0.05mg 0.062mg 1%
Vitamin C 0mg 1.2mg 1%
Saturated fat 0.294g 0.083g 1%
Fats 1.03g 0.76g 0%
Net carbs 79.09g 14.62g N/A
Sugar 0.33g N/A
Sodium 2mg 6mg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.103mg 0.083mg 0%
Threonine 0.271mg 0.297mg 0%
Isoleucine 0.339mg 0.311mg 0%
Leucine 0.656mg 0.563mg 0%
Lysine 0.215mg 0.484mg 0%
Methionine 0.183mg 0.106mg 0%
Phenylalanine 0.398mg 0.381mg 0%
Valine 0.47mg 0.369mg 0%
Histidine 0.185mg 0.196mg 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
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Contains more FatsFats +35.5%
Contains more CarbsCarbs +236.8%
Contains more WaterWater +575.2%
Contains more OtherOther +125.4%
~equal in Protein ~7.05g

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
14% 9% 77%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
Contains more Mono. FatMonounsaturated fat +396.2%
Contains less Sat. FatSaturated fat -71.8%
Contains more Poly. FatPolyunsaturated fat +40.7%

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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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.