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, selenium, and vitamin B6, yet soybeans are higher in iron, vitamin B2, fiber, vitamin K, magnesium, copper, and phosphorus.
- 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
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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 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
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 | +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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Vitamin B6 | 0.452mg | 0.234mg | 17% |
| Fiber | 1.8g | 6g | 17% |
| Vitamin K | 0.1µg | 19.2µg | 16% |
| Copper | 0.284mg | 0.407mg | 14% |
| Magnesium | 27mg | 86mg | 14% |
| Phosphorus | 153mg | 245mg | 13% |
| Folate | 8µg | 54µg | 12% |
| Fats | 1.03g | 8.97g | 12% |
| Potassium | 174mg | 515mg | 10% |
| Vitamin B5 | 0.672mg | 0.179mg | 10% |
| Calories | 374kcal | 172kcal | 10% |
| Choline | 47.5mg | 9% | |
| Manganese | 1.035mg | 0.824mg | 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 E | 0.03mg | 0.35mg | 2% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Zinc | 1.02mg | 1.15mg | 1% |
| 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
| Contains more CarbsCarbs | +867.6% |
| Contains more ProteinProtein | +142.5% |
| Contains more FatsFats | +770.9% |
| Contains more WaterWater | +534.4% |
| Contains more OtherOther | +169% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -77.3% |
| Contains more Mono. FatMonounsaturated fat | +667.8% |
| Contains more Poly. FatPolyunsaturated fat | +1472.7% |
