Semolina vs. Soybean — In-Depth Nutrition Comparison
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A recap on differences between Semolina and Soybean
- Semolina is higher in Vitamin B3, Selenium, and Vitamin B6, yet Soybean is higher in Iron, Vitamin B2, Fiber, Vitamin K, Magnesium, Copper, and Phosphorus.
- Soybean covers your daily Iron needs 55% more than Semolina.
- Semolina contains 13 times more Vitamin B3 than Soybean. While Semolina contains 5.048mg of Vitamin B3, Soybean contains only 0.399mg.
Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Soybeans, mature cooked, boiled, without salt.
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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
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Manganese
+25.6%
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Selenium
+172.6%
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Calcium
+43.7%
Contains
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Iron
+594.6%
Contains
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Magnesium
+218.5%
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Phosphorus
+60.1%
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Potassium
+196%
Contains
less
Sodium
-50%
Contains
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Zinc
+12.7%
Contains
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Copper
+43.3%
Contains
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Manganese
+25.6%
Contains
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Selenium
+172.6%
Contains
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Calcium
+43.7%
Contains
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Iron
+594.6%
Contains
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Magnesium
+218.5%
Contains
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Phosphorus
+60.1%
Contains
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Potassium
+196%
Contains
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Sodium
-50%
Contains
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Zinc
+12.7%
Contains
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Copper
+43.3%
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.
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Contains
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Vitamin B1
+44.5%
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Vitamin B3
+1165.2%
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Vitamin B5
+275.4%
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Vitamin B6
+93.2%
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Vitamin A
+∞%
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Vitamin E
+1066.7%
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Vitamin C
+∞%
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Vitamin B2
+470%
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Folate
+575%
Contains
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Vitamin K
+19100%
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Vitamin B1
+44.5%
Contains
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Vitamin B3
+1165.2%
Contains
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Vitamin B5
+275.4%
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Vitamin B6
+93.2%
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Vitamin A
+∞%
Contains
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Vitamin E
+1066.7%
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Vitamin C
+∞%
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Vitamin B2
+470%
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Folate
+575%
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Vitamin K
+19100%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+867.6%
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Protein
+142.5%
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Fats
+770.9%
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Water
+534.4%
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Other
+169%
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Carbs
+867.6%
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Protein
+142.5%
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Fats
+770.9%
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Water
+534.4%
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Other
+169%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-77.3%
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Monounsaturated Fat
+667.8%
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Polyunsaturated fat
+1472.7%
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Saturated Fat
-77.3%
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Monounsaturated Fat
+667.8%
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Polyunsaturated fat
+1472.7%
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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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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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 | |
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Opinion |
| Net carbs | 79.09g | 2.36g |
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| Protein | 7.51g | 18.21g |
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| Fats | 1.03g | 8.97g |
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| Carbs | 80.89g | 8.36g |
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| Calories | 374kcal | 172kcal |
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| Starch | 68.29g |
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| Fructose | 0.02g |
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| Sugar | 0.33g | 3g |
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| Fiber | 1.8g | 6g |
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| Calcium | 71mg | 102mg |
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| Iron | 0.74mg | 5.14mg |
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| Magnesium | 27mg | 86mg |
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| Phosphorus | 153mg | 245mg |
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| Potassium | 174mg | 515mg |
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| Sodium | 2mg | 1mg |
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| Zinc | 1.02mg | 1.15mg |
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| Copper | 0.284mg | 0.407mg |
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| Manganese | 1.035mg | 0.824mg |
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| Selenium | 19.9µg | 7.3µg |
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| Vitamin A | 0IU | 9IU |
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| Vitamin E | 0.03mg | 0.35mg |
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| Vitamin C | 0mg | 1.7mg |
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| Vitamin B1 | 0.224mg | 0.155mg |
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| Vitamin B2 | 0.05mg | 0.285mg |
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| Vitamin B3 | 5.048mg | 0.399mg |
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| Vitamin B5 | 0.672mg | 0.179mg |
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| Vitamin B6 | 0.452mg | 0.234mg |
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| Folate | 8µg | 54µg |
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| Vitamin K | 0.1µg | 19.2µg |
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| Tryptophan | 0.103mg | 0.242mg |
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| Threonine | 0.271mg | 0.723mg |
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| Isoleucine | 0.339mg | 0.807mg |
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| Leucine | 0.656mg | 1.355mg |
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| Lysine | 0.215mg | 1.108mg |
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| Methionine | 0.183mg | 0.224mg |
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| Phenylalanine | 0.398mg | 0.869mg |
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| Valine | 0.47mg | 0.831mg |
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| Histidine | 0.185mg | 0.449mg |
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| Saturated Fat | 0.294g | 1.297g |
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| Monounsaturated Fat | 0.258g | 1.981g |
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| Polyunsaturated fat | 0.322g | 5.064g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
26%
23%
Minerals Daily Need Coverage Score
52%
75%
Comparison summary
Which food contains less Sodium?
Soybean contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Soybean is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Soybean is relatively richer in minerals
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 2.67g)
Which food is lower in Saturated Fat?
Semolina is lower in Saturated Fat (difference - 1.003g)
Which food is cheaper?
Semolina is cheaper (difference - $2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.