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Semolina vs. Soybean raw — In-Depth Nutrition Comparison

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The main differences between semolina and soybean raw

  • Soybean raw is richer than semolina in iron, copper, folate, phosphorus, manganese, vitamin B2, magnesium, vitamin B1, potassium, and vitamin K.
  • Daily need coverage for iron for soybean raw is 187% higher.
  • Soybean raw has a lower glycemic index than semolina.

Food types used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Soybeans, mature seeds, raw.

Infographic

Semolina vs Soybean raw infographic
Infographic link

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.
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more SeleniumSelenium +11.8%
Contains more MagnesiumMagnesium +937%
Contains more CalciumCalcium +290.1%
Contains more PotassiumPotassium +932.8%
Contains more IronIron +2021.6%
Contains more CopperCopper +483.8%
Contains more ZincZinc +379.4%
Contains more PhosphorusPhosphorus +360.1%
Contains more ManganeseManganese +143.2%
~equal in Sodium ~2mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin B3Vitamin B3 +211%
Contains more Vitamin B6Vitamin B6 +19.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2733.3%
Contains more Vitamin B1Vitamin B1 +290.2%
Contains more Vitamin B2Vitamin B2 +1640%
Contains more Vitamin B5Vitamin B5 +18%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +4587.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more CarbsCarbs +168.2%
Contains more WaterWater +15.5%
Contains more ProteinProtein +385.9%
Contains more FatsFats +1835.9%
Contains more OtherOther +585.9%

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 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -89.8%
Contains more Mono. FatMonounsaturated fat +1607%
Contains more Poly. FatPolyunsaturated fat +3395.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Semolina Soybean raw
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Semolina Soybean raw DV% diff.
Iron 0.74mg 15.7mg 187%
Copper 0.284mg 1.658mg 153%
Folate 8µg 375µg 92%
Phosphorus 153mg 704mg 79%
Polyunsaturated fat 0.322g 11.255g 73%
Manganese 1.035mg 2.517mg 64%
Vitamin B2 0.05mg 0.87mg 63%
Magnesium 27mg 280mg 60%
Protein 7.51g 36.49g 58%
Vitamin B1 0.224mg 0.874mg 54%
Potassium 174mg 1797mg 48%
Vitamin K 0.1µg 47µg 39%
Zinc 1.02mg 4.89mg 35%
Fiber 1.8g 9.3g 30%
Fats 1.03g 19.94g 29%
Starch 68.29g 28%
Choline 115.9mg 21%
Calcium 71mg 277mg 21%
Vitamin B3 5.048mg 1.623mg 21%
Carbs 80.89g 30.16g 17%
Saturated fat 0.294g 2.884g 12%
Monounsaturated fat 0.258g 4.404g 10%
Vitamin C 0mg 6mg 7%
Vitamin B6 0.452mg 0.377mg 6%
Vitamin E 0.03mg 0.85mg 5%
Calories 374kcal 446kcal 4%
Selenium 19.9µg 17.8µg 4%
Vitamin B5 0.672mg 0.793mg 2%
Net carbs 79.09g 20.86g N/A
Sugar 0.33g 7.33g N/A
Sodium 2mg 2mg 0%
Vitamin A 1µg 0%
Tryptophan 0.103mg 0.591mg 0%
Threonine 0.271mg 1.766mg 0%
Isoleucine 0.339mg 1.971mg 0%
Leucine 0.656mg 3.309mg 0%
Lysine 0.215mg 2.706mg 0%
Methionine 0.183mg 0.547mg 0%
Phenylalanine 0.398mg 2.122mg 0%
Valine 0.47mg 2.029mg 0%
Histidine 0.185mg 1.097mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Semolina
83%
Soybean raw
Minerals Daily Need Coverage Score
52%
Semolina
244%
Soybean raw

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 40)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 7g)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 2.59g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.