Semolina vs. Pinto beans — In-Depth Nutrition Comparison
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How are semolina and pinto beans different?
- Semolina is higher in vitamin B3, manganese, selenium, vitamin B6, vitamin B5, and copper; however, pinto beans is richer in folate, fiber, iron, and potassium.
- Daily need coverage for folate for pinto beans is 41% higher.
- Semolina contains 16 times more vitamin B3 than pinto beans. While semolina contains 5.048mg of vitamin B3, pinto beans contains only 0.318mg.
- Pinto beans has a lower glycemic index (39) than semolina (54).
Rice, white, long-grain, parboiled, unenriched, dry and Beans, pinto, mature seeds, cooked, boiled, without salt are the varieties used in this article.
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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.
| Contains more CalciumCalcium | +54.3% |
| Contains more CopperCopper | +29.7% |
| Contains more ManganeseManganese | +128.5% |
| Contains more SeleniumSelenium | +221% |
| Contains more MagnesiumMagnesium | +85.2% |
| Contains more PotassiumPotassium | +150.6% |
| Contains more IronIron | +182.4% |
| Contains less SodiumSodium | -50% |
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.
| Contains more Vitamin B1Vitamin B1 | +16.1% |
| Contains more Vitamin B3Vitamin B3 | +1487.4% |
| Contains more Vitamin B5Vitamin B5 | +220% |
| Contains more Vitamin B6Vitamin B6 | +97.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +3033.3% |
| Contains more Vitamin B2Vitamin B2 | +24% |
| Contains more Vitamin KVitamin K | +3400% |
| Contains more FolateFolate | +2050% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
Protein:
9.01 g
Fats:
0.65 g
Carbs:
26.22 g
Water:
62.95 g
Other:
1.17 g
| Contains more FatsFats | +58.5% |
| Contains more CarbsCarbs | +208.5% |
| Contains more ProteinProtein | +20% |
| Contains more WaterWater | +538.4% |
| Contains more OtherOther | +64.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
0.136 g
Monounsaturated fat:
Mono. Fat
0.133 g
Polyunsaturated fat:
Poly. Fat
0.235 g
| Contains more Mono. FatMonounsaturated fat | +94% |
| Contains more Poly. FatPolyunsaturated fat | +37% |
| Contains less Sat. FatSaturated fat | -53.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
68.29 g
Sucrose:
0.21 g
Glucose:
0.11 g
Fructose:
0.02 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
15.15 g
Sucrose:
0.34 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +350.8% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more SucroseSucrose | +61.9% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 8µg | 172µg | 41% |
| Vitamin B3 | 5.048mg | 0.318mg | 30% |
| Fiber | 1.8g | 9g | 29% |
| Manganese | 1.035mg | 0.453mg | 25% |
| Selenium | 19.9µg | 6.2µg | 25% |
| Starch | 68.29g | 15.15g | 22% |
| Carbs | 80.89g | 26.22g | 18% |
| Iron | 0.74mg | 2.09mg | 17% |
| Vitamin B6 | 0.452mg | 0.229mg | 17% |
| Calories | 374kcal | 143kcal | 12% |
| Vitamin B5 | 0.672mg | 0.21mg | 9% |
| Potassium | 174mg | 436mg | 8% |
| Copper | 0.284mg | 0.219mg | 7% |
| Choline | 35.3mg | 6% | |
| Vitamin E | 0.03mg | 0.94mg | 6% |
| Magnesium | 27mg | 50mg | 5% |
| Vitamin K | 0.1µg | 3.5µg | 3% |
| Protein | 7.51g | 9.01g | 3% |
| Vitamin B1 | 0.224mg | 0.193mg | 3% |
| Calcium | 71mg | 46mg | 3% |
| Polyunsaturated fat | 0.322g | 0.235g | 1% |
| Phosphorus | 153mg | 147mg | 1% |
| Vitamin B2 | 0.05mg | 0.062mg | 1% |
| Vitamin C | 0mg | 0.8mg | 1% |
| Fats | 1.03g | 0.65g | 1% |
| Saturated fat | 0.294g | 0.136g | 1% |
| Net carbs | 79.09g | 17.22g | N/A |
| Sugar | 0.33g | 0.34g | N/A |
| Zinc | 1.02mg | 0.98mg | 0% |
| Sodium | 2mg | 1mg | 0% |
| Monounsaturated fat | 0.258g | 0.133g | 0% |
| Tryptophan | 0.103mg | 0.108mg | 0% |
| Threonine | 0.271mg | 0.331mg | 0% |
| Isoleucine | 0.339mg | 0.426mg | 0% |
| Leucine | 0.656mg | 0.765mg | 0% |
| Lysine | 0.215mg | 0.63mg | 0% |
| Methionine | 0.183mg | 0.117mg | 0% |
| Phenylalanine | 0.398mg | 0.531mg | 0% |
| Valine | 0.47mg | 0.519mg | 0% |
| Histidine | 0.185mg | 0.247mg | 0% |
| Fructose | 0.02g | 0g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
24%
Minerals Daily Need Coverage Score
52%
42%
Comparison summary
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 0.01g)
Which food contains less Sodium?
Pinto beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Pinto beans is lower in Saturated fat (difference - 0.158g)
Which food is lower in glycemic index?
Pinto beans is lower in glycemic index (difference - 15)
Which food is cheaper?
Pinto beans is cheaper (difference - $1.4)
Which food contains less Cholesterol?
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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.