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  6. Semolina vs. Winged beans

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, carbs, and vitamin B5; however, winged beans has more copper, iron, protein, fats, and manganese.
  • 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.
  • Semolina has a higher glycemic index than winged beans.

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
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5%
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 D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Winged beans DV% diff.
Copper 0.284mg 0.773mg 54%
Iron 0.74mg 4.33mg 45%
Selenium 19.9µg 2.9µg 31%
Vitamin B6 0.452mg 0.047mg 31%
Starch 68.29g 28%
Vitamin B3 5.048mg 0.83mg 26%
Carbs 80.89g 14.94g 22%
Calories 374kcal 147kcal 11%
Vitamin B5 0.672mg 0.156mg 10%
Polyunsaturated fat 0.322g 1.551g 8%
Fats 1.03g 5.84g 7%
Calcium 71mg 142mg 7%
Fiber 1.8g 7%
Manganese 1.035mg 1.199mg 7%
Protein 7.51g 10.62g 6%
Magnesium 27mg 54mg 6%
Vitamin B1 0.224mg 0.295mg 6%
Vitamin B2 0.05mg 0.129mg 6%
Monounsaturated fat 0.258g 2.153g 5%
Zinc 1.02mg 1.44mg 4%
Potassium 174mg 280mg 3%
Saturated fat 0.294g 0.825g 2%
Folate 8µg 10µg 1%
Protein per 100 calories 2g 7.2g N/A
Calories per 10 g protein 498kcal 138kcal N/A
Weight per 100 calories 27g 68g N/A
Unsaturated / Saturated Fat ratio 2 4.5 N/A
Net carbs 79.09g 14.94g N/A
Sugar 0.33g N/A
Phosphorus 153mg 153mg 0%
Sodium 2mg 13mg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.103mg 0.233mg 0%
Threonine 0.271mg 0.36mg 0%
Isoleucine 0.339mg 0.448mg 0%
Leucine 0.656mg 0.762mg 0%
Lysine 0.215mg 0.652mg 0%
Methionine 0.183mg 0.109mg 0%
Phenylalanine 0.398mg 0.436mg 0%
Valine 0.47mg 0.467mg 0%
Histidine 0.185mg 0.241mg 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
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%

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%

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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. 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.