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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 from 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.

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
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
7
:
3
French beans
French beans
Contains more Calcium +12.7%
Contains more Phosphorus +50%
Contains less Sodium -66.7%
Contains more Zinc +59.4%
Contains more Copper +147%
Contains more Manganese +170.9%
Contains more Selenium +1558.3%
Contains more Iron +45.9%
Contains more Magnesium +107.4%
Contains more Potassium +112.6%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
French beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 41% 40% 44% 33% 1% 18% 39% 50% 7%
Contains more Calcium +12.7%
Contains more Phosphorus +50%
Contains less Sodium -66.7%
Contains more Zinc +59.4%
Contains more Copper +147%
Contains more Manganese +170.9%
Contains more Selenium +1558.3%
Contains more Iron +45.9%
Contains more Magnesium +107.4%
Contains more Potassium +112.6%

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
6
:
4
French beans
French beans
Contains more Vitamin B1 +72.3%
Contains more Vitamin B3 +824.5%
Contains more Vitamin B5 +202.7%
Contains more Vitamin B6 +330.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +24%
Contains more Folate +837.5%
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%
French beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 33% 15% 11% 14% 25% 57% 0% 0%
Contains more Vitamin B1 +72.3%
Contains more Vitamin B3 +824.5%
Contains more Vitamin B5 +202.7%
Contains more Vitamin B6 +330.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +24%
Contains more Folate +837.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
3
:
2
French beans
French beans
Contains more Fats +35.5%
Contains more Carbs +236.8%
Contains more Water +575.2%
Contains more Other +125.4%
Equal in Protein - 7.05
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
French beans
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 Fats +35.5%
Contains more Carbs +236.8%
Contains more Water +575.2%
Contains more Other +125.4%
Equal in Protein - 7.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
1
:
2
French beans
French beans
Contains more Monounsaturated Fat +396.2%
Contains less Saturated Fat -71.8%
Contains more Polyunsaturated fat +40.7%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
French beans
14% 9% 77%
Saturated Fat: 0.083 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.453 g
Contains more Monounsaturated Fat +396.2%
Contains less Saturated Fat -71.8%
Contains more Polyunsaturated fat +40.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina French beans Opinion
Net carbs 79.09g 14.62g Semolina
Protein 7.51g 7.05g Semolina
Fats 1.03g 0.76g Semolina
Carbs 80.89g 24.02g Semolina
Calories 374kcal 129kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g French beans
Fiber 1.8g 9.4g French beans
Calcium 71mg 63mg Semolina
Iron 0.74mg 1.08mg French beans
Magnesium 27mg 56mg French beans
Phosphorus 153mg 102mg Semolina
Potassium 174mg 370mg French beans
Sodium 2mg 6mg Semolina
Zinc 1.02mg 0.64mg Semolina
Copper 0.284mg 0.115mg Semolina
Manganese 1.035mg 0.382mg Semolina
Selenium 19.9µg 1.2µg Semolina
Vitamin A 0IU 3IU French beans
Vitamin E 0.03mg Semolina
Vitamin C 0mg 1.2mg French beans
Vitamin B1 0.224mg 0.13mg Semolina
Vitamin B2 0.05mg 0.062mg French beans
Vitamin B3 5.048mg 0.546mg Semolina
Vitamin B5 0.672mg 0.222mg Semolina
Vitamin B6 0.452mg 0.105mg Semolina
Folate 8µg 75µg French beans
Vitamin K 0.1µg Semolina
Tryptophan 0.103mg 0.083mg Semolina
Threonine 0.271mg 0.297mg French beans
Isoleucine 0.339mg 0.311mg Semolina
Leucine 0.656mg 0.563mg Semolina
Lysine 0.215mg 0.484mg French beans
Methionine 0.183mg 0.106mg Semolina
Phenylalanine 0.398mg 0.381mg Semolina
Valine 0.47mg 0.369mg Semolina
Histidine 0.185mg 0.196mg French beans
Saturated Fat 0.294g 0.083g French beans
Monounsaturated Fat 0.258g 0.052g Semolina
Polyunsaturated fat 0.322g 0.453g French beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina French 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
13%
French beans
Minerals Daily Need Coverage Score
52%
Semolina
29%
French beans

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 4mg)
Which food is lower in Sugar?
French beans
French beans is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
French beans
French beans is lower in Saturated Fat (difference - 0.211g)
Which food is lower in glycemic index?
French beans
French beans is lower in glycemic index (difference - 34)
Which food is cheaper?
French beans
French beans is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.