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  6. Semolina vs. Yardlong beans

Semolina vs. Yardlong beans — In-Depth Nutrition Comparison

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What are the main differences between semolina and yardlong beans?

  • Semolina is richer in manganese, selenium, vitamin B6, vitamin B3, copper, phosphorus, vitamin B5, and vitamin B1, yet yardlong beans is richer in vitamin C and folate.
  • Semolina's daily need coverage for manganese is 36% higher.
  • Semolina has 19 times more vitamin B6 than yardlong beans. Semolina has 0.452mg of vitamin B6, while yardlong beans has 0.024mg.
  • Semolina has a lower glycemic index than yardlong beans.

We used Rice, white, long-grain, parboiled, unenriched, dry and Yardlong bean, cooked, boiled, drained, without salt types in this comparison.

Infographic

Semolina vs Yardlong 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.
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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more CalciumCalcium +61.4%
Contains more CopperCopper +504.3%
Contains more ZincZinc +183.3%
Contains more PhosphorusPhosphorus +168.4%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +414.9%
Contains more SeleniumSelenium +1226.7%
Contains more MagnesiumMagnesium +55.6%
Contains more PotassiumPotassium +66.7%
Contains more IronIron +32.4%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +163.5%
Contains more Vitamin B3Vitamin B3 +701.3%
Contains more Vitamin B5Vitamin B5 +1217.6%
Contains more Vitamin B6Vitamin B6 +1783.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +98%
Contains more FolateFolate +462.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Semolina Yardlong beans DV% diff.
Manganese 1.035mg 0.201mg 36%
Selenium 19.9µg 1.5µg 33%
Vitamin B6 0.452mg 0.024mg 33%
Vitamin B3 5.048mg 0.63mg 28%
Starch 68.29g 28%
Copper 0.284mg 0.047mg 26%
Carbs 80.89g 9.18g 24%
Vitamin C 0mg 16.2mg 18%
Calories 374kcal 47kcal 16%
Phosphorus 153mg 57mg 14%
Vitamin B1 0.224mg 0.085mg 12%
Vitamin B5 0.672mg 0.051mg 12%
Protein 7.51g 2.53g 10%
Folate 8µg 45µg 9%
Fiber 1.8g 7%
Zinc 1.02mg 0.36mg 6%
Magnesium 27mg 42mg 4%
Vitamin B2 0.05mg 0.099mg 4%
Iron 0.74mg 0.98mg 3%
Potassium 174mg 290mg 3%
Calcium 71mg 44mg 3%
Vitamin A 23µg 3%
Polyunsaturated fat 0.322g 0.042g 2%
Monounsaturated fat 0.258g 0.009g 1%
Saturated fat 0.294g 0.026g 1%
Fats 1.03g 0.1g 1%
Net carbs 79.09g 9.18g N/A
Sugar 0.33g N/A
Sodium 2mg 4mg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.103mg 0.029mg 0%
Threonine 0.271mg 0.094mg 0%
Isoleucine 0.339mg 0.135mg 0%
Leucine 0.656mg 0.18mg 0%
Lysine 0.215mg 0.166mg 0%
Methionine 0.183mg 0.036mg 0%
Phenylalanine 0.398mg 0.139mg 0%
Valine 0.47mg 0.146mg 0%
Histidine 0.185mg 0.082mg 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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +196.8%
Contains more FatsFats +930%
Contains more CarbsCarbs +781.2%
Contains more WaterWater +787.1%
~equal in Other ~0.72g

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +2766.7%
Contains more Poly. FatPolyunsaturated fat +666.7%
Contains less Sat. FatSaturated fat -91.2%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.