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Semolina vs. Soybean — In-Depth Nutrition Comparison

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A recap on the differences between semolina and soybeans

  • Semolina is higher in vitamin B3, carbs, selenium, and vitamin B6, yet soybeans are higher in iron, protein, vitamin B2, fiber, vitamin K, and magnesium.
  • Soybeans cover your daily iron needs 55% more than semolina.
  • Semolina contains 13 times more vitamin B3 than soybeans. While semolina contains 5.048mg of vitamin B3, soybeans contain only 0.399mg.
  • The glycemic index of soybeans is lower.

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

Infographic

Semolina vs Soybean infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more ManganeseManganese +25.6%
Contains more SeleniumSelenium +172.6%
Contains more MagnesiumMagnesium +218.5%
Contains more CalciumCalcium +43.7%
Contains more PotassiumPotassium +196%
Contains more IronIron +594.6%
Contains more CopperCopper +43.3%
Contains more ZincZinc +12.7%
Contains more PhosphorusPhosphorus +60.1%
Contains less SodiumSodium -50%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Contains more Vitamin B1Vitamin B1 +44.5%
Contains more Vitamin B3Vitamin B3 +1165.2%
Contains more Vitamin B5Vitamin B5 +275.4%
Contains more Vitamin B6Vitamin B6 +93.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1066.7%
Contains more Vitamin B2Vitamin B2 +470%
Contains more Vitamin KVitamin K +19100%
Contains more FolateFolate +575%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Soybean DV% diff.
Iron 0.74mg 5.14mg 55%
Polyunsaturated fat 0.322g 5.064g 32%
Vitamin B3 5.048mg 0.399mg 29%
Starch 68.29g 28%
Carbs 80.89g 8.36g 24%
Selenium 19.9µg 7.3µg 23%
Protein 7.51g 18.21g 21%
Vitamin B2 0.05mg 0.285mg 18%
Fiber 1.8g 6g 17%
Vitamin B6 0.452mg 0.234mg 17%
Vitamin K 0.1µg 19.2µg 16%
Magnesium 27mg 86mg 14%
Copper 0.284mg 0.407mg 14%
Phosphorus 153mg 245mg 13%
Fats 1.03g 8.97g 12%
Folate 8µg 54µg 12%
Calories 374kcal 172kcal 10%
Potassium 174mg 515mg 10%
Vitamin B5 0.672mg 0.179mg 10%
Manganese 1.035mg 0.824mg 9%
Choline 47.5mg 9%
Vitamin B1 0.224mg 0.155mg 6%
Saturated fat 0.294g 1.297g 5%
Monounsaturated fat 0.258g 1.981g 4%
Calcium 71mg 102mg 3%
Vitamin C 0mg 1.7mg 2%
Vitamin E 0.03mg 0.35mg 2%
Zinc 1.02mg 1.15mg 1%
Protein per 100 calories 2g 11g N/A
Calories per 10 g protein 498kcal 94kcal N/A
Weight per 100 calories 27g 58g N/A
Unsaturated / Saturated Fat ratio 2 5.4 N/A
Net carbs 79.09g 2.36g N/A
Sugar 0.33g 3g N/A
Sodium 2mg 1mg 0%
Tryptophan 0.103mg 0.242mg 0%
Threonine 0.271mg 0.723mg 0%
Isoleucine 0.339mg 0.807mg 0%
Leucine 0.656mg 1.355mg 0%
Lysine 0.215mg 1.108mg 0%
Methionine 0.183mg 0.224mg 0%
Phenylalanine 0.398mg 0.869mg 0%
Valine 0.47mg 0.831mg 0%
Histidine 0.185mg 0.449mg 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
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more CarbsCarbs +867.6%
Contains more ProteinProtein +142.5%
Contains more FatsFats +770.9%
Contains more WaterWater +534.4%

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
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -77.3%
Contains more Mono. FatMonounsaturated fat +667.8%
Contains more Poly. FatPolyunsaturated fat +1472.7%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.