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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
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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.
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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains more PhosphorusPhosphorus +35.4%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +62.7%
Contains more SeleniumSelenium +1430.8%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +26.8%
Contains more PotassiumPotassium +222.4%
Contains more IronIron +400%
Contains more ZincZinc +35.3%
~equal in Copper ~0.287mg

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Contains more Vitamin B1Vitamin B1 +89.8%
Contains more Vitamin B3Vitamin B3 +3505.7%
Contains more Vitamin B5Vitamin B5 +193.4%
Contains more Vitamin B6Vitamin B6 +386%
Contains more Vitamin EVitamin E +3033.3%
Contains more Vitamin KVitamin K +3400%
Contains more FolateFolate +912.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.046mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina White beans DV% diff.
Iron 0.74mg 3.7mg 37%
Selenium 19.9µg 1.3µg 34%
Vitamin B3 5.048mg 0.14mg 31%
Vitamin B6 0.452mg 0.093mg 28%
Starch 68.29g 28%
Carbs 80.89g 25.09g 19%
Folate 8µg 81µg 18%
Fiber 1.8g 6.3g 18%
Manganese 1.035mg 0.636mg 17%
Calories 374kcal 139kcal 12%
Potassium 174mg 561mg 11%
Magnesium 27mg 63mg 9%
Vitamin B5 0.672mg 0.229mg 9%
Vitamin B1 0.224mg 0.118mg 9%
Choline 35.1mg 6%
Phosphorus 153mg 113mg 6%
Vitamin E 0.03mg 0.94mg 6%
Protein 7.51g 9.73g 4%
Zinc 1.02mg 1.38mg 3%
Vitamin K 0.1µg 3.5µg 3%
Calcium 71mg 90mg 2%
Polyunsaturated fat 0.322g 0.152g 1%
Fats 1.03g 0.35g 1%
Saturated fat 0.294g 0.091g 1%
Monounsaturated fat 0.258g 0.031g 1%
Net carbs 79.09g 18.79g N/A
Sugar 0.33g 0.34g N/A
Copper 0.284mg 0.287mg 0%
Sodium 2mg 6mg 0%
Vitamin B2 0.05mg 0.046mg 0%
Tryptophan 0.103mg 0.115mg 0%
Threonine 0.271mg 0.409mg 0%
Isoleucine 0.339mg 0.429mg 0%
Leucine 0.656mg 0.776mg 0%
Lysine 0.215mg 0.668mg 0%
Methionine 0.183mg 0.146mg 0%
Phenylalanine 0.398mg 0.526mg 0%
Valine 0.47mg 0.509mg 0%
Histidine 0.185mg 0.271mg 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
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 FatsFats +194.3%
Contains more CarbsCarbs +222.4%
Contains more ProteinProtein +29.6%
Contains more WaterWater +539.8%
Contains more OtherOther +146.5%

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
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains more Mono. FatMonounsaturated fat +732.3%
Contains more Poly. FatPolyunsaturated fat +111.8%
Contains less Sat. FatSaturated fat -69%

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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. 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.