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  6. Semolina vs. White beans

Semolina vs. White beans — In-Depth Nutrition Comparison

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What are the main differences between Semolina and White beans?

  • Semolina is richer in Selenium, Vitamin B3, Vitamin B6, Manganese, Vitamin B5, and Vitamin B1, yet White beans is richer in Iron, Folate, Fiber, and Potassium.
  • White beans's daily need coverage for Iron is 37% higher.
  • Semolina has 36 times more Vitamin B3 than White beans. Semolina has 5.048mg of Vitamin B3, while White beans has 0.14mg.

We used Rice, white, long-grain, parboiled, unenriched, dry and Beans, white, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Semolina vs White beans 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.
Semolina
Semolina
4
:
6
White beans
White beans
Contains more Phosphorus +35.4%
Contains less Sodium -66.7%
Contains more Manganese +62.7%
Contains more Selenium +1430.8%
Contains more Calcium +26.8%
Contains more Iron +400%
Contains more Magnesium +133.3%
Contains more Potassium +222.4%
Contains more Zinc +35.3%
Equal in Copper - 0.287
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains more Phosphorus +35.4%
Contains less Sodium -66.7%
Contains more Manganese +62.7%
Contains more Selenium +1430.8%
Contains more Calcium +26.8%
Contains more Iron +400%
Contains more Magnesium +133.3%
Contains more Potassium +222.4%
Contains more Zinc +35.3%
Equal in Copper - 0.287

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.
Semolina
Semolina
5
:
3
White beans
White beans
Contains more Vitamin B1 +89.8%
Contains more Vitamin B3 +3505.7%
Contains more Vitamin B5 +193.4%
Contains more Vitamin B6 +386%
Contains more Vitamin E +3033.3%
Contains more Folate +912.5%
Contains more Vitamin K +3400%
Equal in Vitamin B2 - 0.046
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin B1 +89.8%
Contains more Vitamin B3 +3505.7%
Contains more Vitamin B5 +193.4%
Contains more Vitamin B6 +386%
Contains more Vitamin E +3033.3%
Contains more Folate +912.5%
Contains more Vitamin K +3400%
Equal in Vitamin B2 - 0.046

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
2
:
3
White beans
White beans
Contains more Fats +194.3%
Contains more Carbs +222.4%
Contains more Protein +29.6%
Contains more Water +539.8%
Contains more Other +146.5%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more Fats +194.3%
Contains more Carbs +222.4%
Contains more Protein +29.6%
Contains more Water +539.8%
Contains more Other +146.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
2
:
1
White beans
White beans
Contains more Monounsaturated Fat +732.3%
Contains more Polyunsaturated fat +111.8%
Contains less Saturated Fat -69%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains more Monounsaturated Fat +732.3%
Contains more Polyunsaturated fat +111.8%
Contains less Saturated Fat -69%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina White beans Opinion
Net carbs 79.09g 18.79g Semolina
Protein 7.51g 9.73g White beans
Fats 1.03g 0.35g Semolina
Carbs 80.89g 25.09g Semolina
Calories 374kcal 139kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g 0.34g Semolina
Fiber 1.8g 6.3g White beans
Calcium 71mg 90mg White beans
Iron 0.74mg 3.7mg White beans
Magnesium 27mg 63mg White beans
Phosphorus 153mg 113mg Semolina
Potassium 174mg 561mg White beans
Sodium 2mg 6mg Semolina
Zinc 1.02mg 1.38mg White beans
Copper 0.284mg 0.287mg White beans
Manganese 1.035mg 0.636mg Semolina
Selenium 19.9µg 1.3µg Semolina
Vitamin E 0.03mg 0.94mg White beans
Vitamin B1 0.224mg 0.118mg Semolina
Vitamin B2 0.05mg 0.046mg Semolina
Vitamin B3 5.048mg 0.14mg Semolina
Vitamin B5 0.672mg 0.229mg Semolina
Vitamin B6 0.452mg 0.093mg Semolina
Folate 8µg 81µg White beans
Vitamin K 0.1µg 3.5µg White beans
Tryptophan 0.103mg 0.115mg White beans
Threonine 0.271mg 0.409mg White beans
Isoleucine 0.339mg 0.429mg White beans
Leucine 0.656mg 0.776mg White beans
Lysine 0.215mg 0.668mg White beans
Methionine 0.183mg 0.146mg Semolina
Phenylalanine 0.398mg 0.526mg White beans
Valine 0.47mg 0.509mg White beans
Histidine 0.185mg 0.271mg White beans
Saturated Fat 0.294g 0.091g White beans
Monounsaturated Fat 0.258g 0.031g Semolina
Polyunsaturated fat 0.322g 0.152g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina White beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Semolina
14%
White beans
Minerals Daily Need Coverage Score
52%
Semolina
53%
White beans

Comparison summary

Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.203g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 54)
Which food is cheaper?
White beans
White beans is cheaper (difference - $1.4)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.01g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 4mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.