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  6. Semolina vs. Great northern beans

Semolina vs. Great northern beans — In-Depth Nutrition Comparison

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Differences between semolina and great northern beans

  • Semolina has more selenium, vitamin B3, vitamin B6, manganese, vitamin B5, and vitamin B1, while great northern beans has more folate, fiber, iron, and potassium.
  • Semolina's daily need coverage for selenium is 29% higher.
  • Great northern beans contains 7 times less vitamin B3 than semolina. Semolina contains 5.048mg of vitamin B3, while great northern beans contains 0.681mg.

The food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Beans, great northern, mature seeds, cooked, boiled, without salt.

Infographic

Semolina vs Great northern 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.
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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
Contains more CopperCopper +15%
Contains more ZincZinc +15.9%
Contains more ManganeseManganese +99.8%
Contains more SeleniumSelenium +385.4%
Contains more MagnesiumMagnesium +85.2%
Contains more PotassiumPotassium +124.7%
Contains more IronIron +187.8%
~equal in Calcium ~68mg
~equal in Phosphorus ~165mg
~equal in Sodium ~2mg

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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +41.8%
Contains more Vitamin B3Vitamin B3 +641.3%
Contains more Vitamin B5Vitamin B5 +152.6%
Contains more Vitamin B6Vitamin B6 +286.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +18%
Contains more FolateFolate +1175%
~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 Great northern beans DV% diff.
Selenium 19.9µg 4.1µg 29%
Starch 68.29g 28%
Vitamin B3 5.048mg 0.681mg 27%
Vitamin B6 0.452mg 0.117mg 26%
Folate 8µg 102µg 24%
Manganese 1.035mg 0.518mg 22%
Fiber 1.8g 7g 21%
Carbs 80.89g 21.09g 20%
Iron 0.74mg 2.13mg 17%
Calories 374kcal 118kcal 13%
Vitamin B5 0.672mg 0.266mg 8%
Vitamin B1 0.224mg 0.158mg 6%
Potassium 174mg 391mg 6%
Magnesium 27mg 50mg 5%
Copper 0.284mg 0.247mg 4%
Phosphorus 153mg 165mg 2%
Protein 7.51g 8.33g 2%
Polyunsaturated fat 0.322g 0.187g 1%
Monounsaturated fat 0.258g 0.021g 1%
Saturated fat 0.294g 0.14g 1%
Zinc 1.02mg 0.88mg 1%
Vitamin C 0mg 1.3mg 1%
Fats 1.03g 0.45g 1%
Vitamin B2 0.05mg 0.059mg 1%
Net carbs 79.09g 14.09g N/A
Calcium 71mg 68mg 0%
Sugar 0.33g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.103mg 0.099mg 0%
Threonine 0.271mg 0.351mg 0%
Isoleucine 0.339mg 0.368mg 0%
Leucine 0.656mg 0.665mg 0%
Lysine 0.215mg 0.572mg 0%
Methionine 0.183mg 0.125mg 0%
Phenylalanine 0.398mg 0.451mg 0%
Valine 0.47mg 0.436mg 0%
Histidine 0.185mg 0.232mg 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
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more FatsFats +128.9%
Contains more CarbsCarbs +283.5%
Contains more ProteinProtein +10.9%
Contains more WaterWater +599.8%
Contains more OtherOther +59.2%

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
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +1128.6%
Contains more Poly. FatPolyunsaturated fat +72.2%
Contains less Sat. FatSaturated fat -52.4%

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.