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Semolina vs. Mothbeans — In-Depth Nutrition Comparison

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A recap on the differences between semolina and mothbeans

  • Semolina is higher in selenium, vitamin B6, vitamin B3, manganese, copper, vitamin B1, and calcium, yet mothbeans is higher in folate, iron, and magnesium.
  • Mothbeans covers your daily folate needs 34% more than semolina.
  • Semolina contains 24 times more calcium than mothbeans. While semolina contains 71mg of calcium, mothbeans contains only 3mg.
  • The glycemic index of mothbeans is lower.

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

Infographic

Semolina vs Mothbeans 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 74% 0.9% 27% 118% 55% 16% 64% 1.3% 69% 15%
Contains more CalciumCalcium +2266.7%
Contains more CopperCopper +73.2%
Contains more ZincZinc +72.9%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +96.4%
Contains more SeleniumSelenium +610.7%
Contains more MagnesiumMagnesium +285.2%
Contains more PotassiumPotassium +74.7%
Contains more IronIron +324.3%
~equal in Phosphorus ~150mg

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 3.3% 0.33% 0% 0% 31% 5.3% 13% 23% 21% 0% 0% 107% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +80.6%
Contains more Vitamin B2Vitamin B2 +117.4%
Contains more Vitamin B3Vitamin B3 +655.7%
Contains more Vitamin B5Vitamin B5 +71.9%
Contains more Vitamin B6Vitamin B6 +386%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +1687.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Semolina Mothbeans DV% diff.
Folate 8µg 143µg 34%
Selenium 19.9µg 2.8µg 31%
Iron 0.74mg 3.14mg 30%
Vitamin B6 0.452mg 0.093mg 28%
Starch 68.29g 28%
Vitamin B3 5.048mg 0.668mg 27%
Manganese 1.035mg 0.527mg 22%
Carbs 80.89g 20.96g 20%
Magnesium 27mg 104mg 18%
Copper 0.284mg 0.164mg 13%
Calories 374kcal 117kcal 13%
Vitamin B1 0.224mg 0.124mg 8%
Fiber 1.8g 7%
Calcium 71mg 3mg 7%
Vitamin B5 0.672mg 0.391mg 6%
Zinc 1.02mg 0.59mg 4%
Potassium 174mg 304mg 4%
Vitamin B2 0.05mg 0.023mg 2%
Fats 1.03g 0.55g 1%
Vitamin C 0mg 1mg 1%
Protein 7.51g 7.81g 1%
Monounsaturated fat 0.258g 0.044g 1%
Saturated fat 0.294g 0.124g 1%
Net carbs 79.09g 20.96g N/A
Sugar 0.33g N/A
Phosphorus 153mg 150mg 0%
Sodium 2mg 10mg 0%
Vitamin E 0.03mg 0%
Vitamin A 1µg 0%
Vitamin K 0.1µg 0%
Polyunsaturated fat 0.322g 0.256g 0%
Tryptophan 0.103mg 0.05mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0.388mg 0%
Leucine 0.656mg 0.525mg 0%
Lysine 0.215mg 0.425mg 0%
Methionine 0.183mg 0.075mg 0%
Phenylalanine 0.398mg 0.35mg 0%
Valine 0.47mg 0.25mg 0%
Histidine 0.185mg 0.263mg 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: 7.81 g
Fats: 0.55 g
Carbs: 20.96 g
Water: 69.23 g
Other: 1.45 g
Contains more FatsFats +87.3%
Contains more CarbsCarbs +285.9%
Contains more WaterWater +602.1%
Contains more OtherOther +104.2%
~equal in Protein ~7.81g

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
29% 10% 60%
Saturated fat: Sat. Fat 0.124 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.256 g
Contains more Mono. FatMonounsaturated fat +486.4%
Contains more Poly. FatPolyunsaturated fat +25.8%
Contains less Sat. FatSaturated fat -57.8%

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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. Mothbeans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172426/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.