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  6. Semolina vs. Winged bean

Semolina vs. Winged bean — In-Depth Nutrition Comparison

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A recap on differences between semolina and winged bean

  • Semolina is higher in selenium, vitamin B6, manganese, vitamin B3, phosphorus, and vitamin B5, yet winged bean is higher in copper, iron, vitamin B1, and potassium.
  • Winged bean covers your daily copper needs 122% more than semolina.
  • Semolina contains 28 times more selenium than winged bean. While semolina contains 19.9µg of selenium, winged bean contains only 0.7µg.
  • The glycemic index of winged bean is lower.

Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Winged bean tuber, raw.

Infographic

Semolina vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +136.7%
Contains more PhosphorusPhosphorus +240%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +94.5%
Contains more SeleniumSelenium +2742.9%
Contains more PotassiumPotassium +236.8%
Contains more IronIron +170.3%
Contains more CopperCopper +388%
Contains more ZincZinc +36.3%

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% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +207.8%
Contains more Vitamin B5Vitamin B5 +479.3%
Contains more Vitamin B6Vitamin B6 +502.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +69.2%
Contains more Vitamin B2Vitamin B2 +198%
Contains more FolateFolate +137.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Semolina Winged bean DV% diff.
Copper 0.284mg 1.386mg 122%
Selenium 19.9µg 0.7µg 35%
Vitamin B6 0.452mg 0.075mg 29%
Starch 68.29g 28%
Manganese 1.035mg 0.532mg 22%
Vitamin B3 5.048mg 1.64mg 21%
Carbs 80.89g 28.1g 18%
Iron 0.74mg 2mg 16%
Phosphorus 153mg 45mg 15%
Vitamin B1 0.224mg 0.379mg 13%
Potassium 174mg 586mg 12%
Vitamin B5 0.672mg 0.116mg 11%
Calories 374kcal 148kcal 11%
Protein 7.51g 11.6g 8%
Vitamin B2 0.05mg 0.149mg 8%
Fiber 1.8g 7%
Calcium 71mg 30mg 4%
Zinc 1.02mg 1.39mg 3%
Folate 8µg 19µg 3%
Polyunsaturated fat 0.322g 0.174g 1%
Sodium 2mg 35mg 1%
Magnesium 27mg 24mg 1%
Fats 1.03g 0.9g 0%
Net carbs 79.09g 28.1g N/A
Sugar 0.33g N/A
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.294g 0.222g 0%
Monounsaturated fat 0.258g 0.234g 0%
Tryptophan 0.103mg 0.252mg 0%
Threonine 0.271mg 0.451mg 0%
Isoleucine 0.339mg 0.425mg 0%
Leucine 0.656mg 0.64mg 0%
Lysine 0.215mg 0.592mg 0%
Methionine 0.183mg 0.143mg 0%
Phenylalanine 0.398mg 0.451mg 0%
Valine 0.47mg 0.599mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more FatsFats +14.4%
Contains more CarbsCarbs +187.9%
Contains more ProteinProtein +54.5%
Contains more WaterWater +482.2%
Contains more OtherOther +181.7%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Poly. FatPolyunsaturated fat +85.1%
Contains less Sat. FatSaturated fat -24.5%
~equal in Monounsaturated fat ~0.234g

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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.