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Semolina vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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Important differences between semolina and lupin Bean Raw

  • Semolina has less folate, copper, fiber, manganese, iron, phosphorus, magnesium, vitamin B1, zinc, and potassium.
  • Lupin Bean Raw's daily need coverage for folate is 87% more.

The food varieties used in the comparison are Rice, white, long-grain, parboiled, unenriched, dry and Lupins, mature seeds, raw.

Infographic

Semolina vs Lupin Bean Raw 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains less SodiumSodium -86.7%
Contains more SeleniumSelenium +142.7%
Contains more MagnesiumMagnesium +633.3%
Contains more CalciumCalcium +147.9%
Contains more PotassiumPotassium +482.2%
Contains more IronIron +489.2%
Contains more CopperCopper +259.9%
Contains more ZincZinc +365.7%
Contains more PhosphorusPhosphorus +187.6%
Contains more ManganeseManganese +130.1%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +130.5%
Contains more Vitamin B6Vitamin B6 +26.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B5Vitamin B5 +11.6%
Contains more FolateFolate +4337.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more CarbsCarbs +100.4%
Contains more ProteinProtein +381.6%
Contains more FatsFats +845.6%
Contains more OtherOther +362%
~equal in Water ~10.44g

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -74.6%
Contains more Mono. FatMonounsaturated fat +1427.1%
Contains more Poly. FatPolyunsaturated fat +657.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Lupin Bean Raw DV% diff.
Folate 8µg 355µg 87%
Copper 0.284mg 1.022mg 82%
Fiber 1.8g 18.9g 68%
Manganese 1.035mg 2.382mg 59%
Protein 7.51g 36.17g 57%
Iron 0.74mg 4.36mg 45%
Phosphorus 153mg 440mg 41%
Magnesium 27mg 198mg 41%
Vitamin B1 0.224mg 0.64mg 35%
Zinc 1.02mg 4.75mg 34%
Starch 68.29g 28%
Potassium 174mg 1013mg 25%
Selenium 19.9µg 8.2µg 21%
Vitamin B3 5.048mg 2.19mg 18%
Carbs 80.89g 40.37g 14%
Polyunsaturated fat 0.322g 2.439g 14%
Fats 1.03g 9.74g 13%
Vitamin B2 0.05mg 0.22mg 13%
Calcium 71mg 176mg 11%
Monounsaturated fat 0.258g 3.94g 9%
Vitamin B6 0.452mg 0.357mg 7%
Vitamin C 0mg 4.8mg 5%
Saturated fat 0.294g 1.156g 4%
Vitamin B5 0.672mg 0.75mg 2%
Sodium 2mg 15mg 1%
Calories 374kcal 371kcal 0%
Net carbs 79.09g 21.47g N/A
Sugar 0.33g N/A
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.103mg 0.289mg 0%
Threonine 0.271mg 1.331mg 0%
Isoleucine 0.339mg 1.615mg 0%
Leucine 0.656mg 2.743mg 0%
Lysine 0.215mg 1.933mg 0%
Methionine 0.183mg 0.255mg 0%
Phenylalanine 0.398mg 1.435mg 0%
Valine 0.47mg 1.51mg 0%
Histidine 0.185mg 1.03mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Lupin Bean Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
24%
Semolina
51%
Lupin Bean Raw
Minerals Daily Need Coverage Score
52%
Semolina
146%
Lupin Bean Raw

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 0.862g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.9)
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.