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% |
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% |
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
