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  6. Semolina vs. Yardlong bean (Asparagus bean) raw

Semolina vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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A recap on the differences between semolina and yardlong bean (Asparagus bean) raw

  • Semolina is higher in manganese, selenium, vitamin B6, vitamin B3, copper, phosphorus, and vitamin B5, yet yardlong bean (Asparagus bean) raw is higher in vitamin C, vitamin A, and folate.
  • Semolina covers your daily manganese needs 36% more than yardlong bean (Asparagus bean) raw.
  • Semolina contains 19 times more vitamin B6 than yardlong bean (Asparagus bean) raw. While semolina contains 0.452mg of vitamin B6, yardlong bean (Asparagus bean) raw contains only 0.024mg.
  • The glycemic index of semolina is lower.

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

Infographic

Semolina vs Yardlong bean (Asparagus bean) raw 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more CalciumCalcium +42%
Contains more IronIron +57.4%
Contains more CopperCopper +491.7%
Contains more ZincZinc +175.7%
Contains more PhosphorusPhosphorus +159.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +404.9%
Contains more SeleniumSelenium +1226.7%
Contains more MagnesiumMagnesium +63%
Contains more PotassiumPotassium +37.9%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +109.3%
Contains more Vitamin B3Vitamin B3 +1131.2%
Contains more Vitamin B5Vitamin B5 +1121.8%
Contains more Vitamin B6Vitamin B6 +1783.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +120%
Contains more FolateFolate +675%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Semolina Yardlong bean (Asparagus bean) raw DV% diff.
Manganese 1.035mg 0.205mg 36%
Selenium 19.9µg 1.5µg 33%
Vitamin B6 0.452mg 0.024mg 33%
Vitamin B3 5.048mg 0.41mg 29%
Starch 68.29g 28%
Copper 0.284mg 0.048mg 26%
Carbs 80.89g 8.35g 24%
Vitamin C 0mg 18.8mg 21%
Calories 374kcal 47kcal 16%
Folate 8µg 62µg 14%
Phosphorus 153mg 59mg 13%
Vitamin B5 0.672mg 0.055mg 12%
Vitamin B1 0.224mg 0.107mg 10%
Protein 7.51g 2.8g 9%
Fiber 1.8g 7%
Zinc 1.02mg 0.37mg 6%
Vitamin A 43µg 5%
Vitamin B2 0.05mg 0.11mg 5%
Magnesium 27mg 44mg 4%
Iron 0.74mg 0.47mg 3%
Potassium 174mg 240mg 2%
Calcium 71mg 50mg 2%
Polyunsaturated fat 0.322g 0.169g 1%
Monounsaturated fat 0.258g 0.036g 1%
Saturated fat 0.294g 0.105g 1%
Fats 1.03g 0.4g 1%
Net carbs 79.09g 8.35g N/A
Sugar 0.33g N/A
Sodium 2mg 4mg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.103mg 0.032mg 0%
Threonine 0.271mg 0.104mg 0%
Isoleucine 0.339mg 0.15mg 0%
Leucine 0.656mg 0.2mg 0%
Lysine 0.215mg 0.184mg 0%
Methionine 0.183mg 0.04mg 0%
Phenylalanine 0.398mg 0.154mg 0%
Valine 0.47mg 0.162mg 0%
Histidine 0.185mg 0.09mg 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% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +168.2%
Contains more FatsFats +157.5%
Contains more CarbsCarbs +868.7%
Contains more OtherOther +18.3%
Contains more WaterWater +791%

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 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +616.7%
Contains more Poly. FatPolyunsaturated fat +90.5%
Contains less Sat. FatSaturated fat -64.3%

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 bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.