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Semolina vs. Winged beans — In-Depth Nutrition Comparison

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Important differences between Semolina and Winged beans

  • Semolina has more Vitamin B6, Selenium, Vitamin B3, and Vitamin B5, however, Winged beans has more Copper, Iron, Manganese, Calcium, Magnesium, and Vitamin B2.
  • Winged beans's daily need coverage for Copper is 54% more.
  • Semolina has 10 times more Vitamin B6 than Winged beans. Semolina has 0.452mg of Vitamin B6, while Winged beans has 0.047mg.

The food varieties used in the comparison are Rice, white, long-grain, parboiled, unenriched, dry and Winged beans, mature seeds, cooked, boiled, without salt.

Infographic

Semolina vs Winged 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 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Contains less SodiumSodium -84.6%
Contains more SeleniumSelenium +586.2%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +60.9%
Contains more IronIron +485.1%
Contains more CopperCopper +172.2%
Contains more ZincZinc +41.2%
Contains more ManganeseManganese +15.8%
~equal in Phosphorus ~153mg

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% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +508.2%
Contains more Vitamin B5Vitamin B5 +330.8%
Contains more Vitamin B6Vitamin B6 +861.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +31.7%
Contains more Vitamin B2Vitamin B2 +158%
Contains more FolateFolate +25%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more CarbsCarbs +441.4%
Contains more ProteinProtein +41.4%
Contains more FatsFats +467%
Contains more WaterWater +581.4%
Contains more OtherOther +98.6%

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
18% 48% 34%
Saturated Fat: Sat. Fat 0.825 g
Monounsaturated Fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
Contains less Sat. FatSaturated Fat -64.4%
Contains more Mono. FatMonounsaturated Fat +734.5%
Contains more Poly. FatPolyunsaturated fat +381.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Winged beans Opinion
Calories 374kcal 147kcal Semolina
Protein 7.51g 10.62g Winged beans
Fats 1.03g 5.84g Winged beans
Net carbs 79.09g 14.94g Semolina
Carbs 80.89g 14.94g Semolina
Magnesium 27mg 54mg Winged beans
Calcium 71mg 142mg Winged beans
Potassium 174mg 280mg Winged beans
Iron 0.74mg 4.33mg Winged beans
Sugar 0.33g Winged beans
Fiber 1.8g Semolina
Copper 0.284mg 0.773mg Winged beans
Zinc 1.02mg 1.44mg Winged beans
Starch 68.29g Semolina
Phosphorus 153mg 153mg
Sodium 2mg 13mg Semolina
Vitamin E 0.03mg Semolina
Manganese 1.035mg 1.199mg Winged beans
Selenium 19.9µg 2.9µg Semolina
Vitamin B1 0.224mg 0.295mg Winged beans
Vitamin B2 0.05mg 0.129mg Winged beans
Vitamin B3 5.048mg 0.83mg Semolina
Vitamin B5 0.672mg 0.156mg Semolina
Vitamin B6 0.452mg 0.047mg Semolina
Vitamin K 0.1µg Semolina
Folate 8µg 10µg Winged beans
Saturated Fat 0.294g 0.825g Semolina
Monounsaturated Fat 0.258g 2.153g Winged beans
Polyunsaturated fat 0.322g 1.551g Winged beans
Tryptophan 0.103mg 0.233mg Winged beans
Threonine 0.271mg 0.36mg Winged beans
Isoleucine 0.339mg 0.448mg Winged beans
Leucine 0.656mg 0.762mg Winged beans
Lysine 0.215mg 0.652mg Winged beans
Methionine 0.183mg 0.109mg Semolina
Phenylalanine 0.398mg 0.436mg Winged beans
Valine 0.47mg 0.467mg Semolina
Histidine 0.185mg 0.241mg Winged beans
Fructose 0.02g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Winged beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Semolina
11%
Winged beans
Minerals Daily Need Coverage Score
52%
Semolina
80%
Winged beans

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 22)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $1.4)
Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.531g)
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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.