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  6. Semolina vs. Yellow beans

Semolina vs. Yellow beans — In-Depth Nutrition Comparison

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The main differences between Semolina and Yellow beans

  • Semolina is richer in Selenium, Vitamin B3, Manganese, Vitamin B6, Copper, and Vitamin B5, yet Yellow beans is richer in Fiber, Iron, Folate, and Magnesium.
  • Daily need coverage for Fiber from Yellow beans is 34% higher.
  • Semolina contains 15 times more Selenium than Yellow beans. Semolina contains 19.9µg of Selenium, while Yellow beans contains 1.3µg.

Food types used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Beans, yellow, mature seeds, cooked, boiled, without salt.

Infographic

Semolina vs Yellow 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 53% 19% 29% 93% 62% 29% 78% 0.65% 59% 7.1%
Contains more CalciumCalcium +14.5%
Contains more CopperCopper +52.7%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +127.5%
Contains more SeleniumSelenium +1430.8%
Contains more MagnesiumMagnesium +174.1%
Contains more PotassiumPotassium +86.8%
Contains more IronIron +235.1%
Contains more PhosphorusPhosphorus +19.6%
~equal in Zinc ~1.06mg

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 6% 0.12% 19% 0% 47% 24% 13% 14% 30% 0% 8.8% 61% 19%
Contains more Vitamin B1Vitamin B1 +19.8%
Contains more Vitamin B3Vitamin B3 +613%
Contains more Vitamin B5Vitamin B5 +193.4%
Contains more Vitamin B6Vitamin B6 +250.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3033.3%
Contains more Vitamin B2Vitamin B2 +106%
Contains more Vitamin KVitamin K +3400%
Contains more FolateFolate +912.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 g
Contains more CarbsCarbs +220%
Contains more ProteinProtein +22%
Contains more WaterWater +538.7%
Contains more OtherOther +111.3%
~equal in Fats ~1.08g

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
33% 11% 56%
Saturated Fat: Sat. Fat 0.279 g
Monounsaturated Fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 g
Contains more Mono. FatMonounsaturated Fat +174.5%
Contains more Poly. FatPolyunsaturated fat +44.7%
~equal in Saturated Fat ~0.279g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Yellow beans Opinion
Calories 374kcal 144kcal Semolina
Protein 7.51g 9.16g Yellow beans
Fats 1.03g 1.08g Yellow beans
Vitamin C 0mg 1.8mg Yellow beans
Net carbs 79.09g 14.88g Semolina
Carbs 80.89g 25.28g Semolina
Magnesium 27mg 74mg Yellow beans
Calcium 71mg 62mg Semolina
Potassium 174mg 325mg Yellow beans
Iron 0.74mg 2.48mg Yellow beans
Sugar 0.33g 0.34g Semolina
Fiber 1.8g 10.4g Yellow beans
Copper 0.284mg 0.186mg Semolina
Zinc 1.02mg 1.06mg Yellow beans
Starch 68.29g Semolina
Phosphorus 153mg 183mg Yellow beans
Sodium 2mg 5mg Semolina
Vitamin A 0IU 2IU Yellow beans
Vitamin E 0.03mg 0.94mg Yellow beans
Manganese 1.035mg 0.455mg Semolina
Selenium 19.9µg 1.3µg Semolina
Vitamin B1 0.224mg 0.187mg Semolina
Vitamin B2 0.05mg 0.103mg Yellow beans
Vitamin B3 5.048mg 0.708mg Semolina
Vitamin B5 0.672mg 0.229mg Semolina
Vitamin B6 0.452mg 0.129mg Semolina
Vitamin K 0.1µg 3.5µg Yellow beans
Folate 8µg 81µg Yellow beans
Choline 35.2mg Yellow beans
Saturated Fat 0.294g 0.279g Yellow beans
Monounsaturated Fat 0.258g 0.094g Semolina
Polyunsaturated fat 0.322g 0.466g Yellow beans
Tryptophan 0.103mg 0.108mg Yellow beans
Threonine 0.271mg 0.386mg Yellow beans
Isoleucine 0.339mg 0.405mg Yellow beans
Leucine 0.656mg 0.732mg Yellow beans
Lysine 0.215mg 0.629mg Yellow beans
Methionine 0.183mg 0.138mg Semolina
Phenylalanine 0.398mg 0.496mg Yellow beans
Valine 0.47mg 0.479mg Yellow beans
Histidine 0.185mg 0.255mg Yellow beans
Fructose 0.02g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Yellow 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
19%
Yellow beans
Minerals Daily Need Coverage Score
52%
Semolina
43%
Yellow beans

Comparison summary

Which food is lower in Saturated Fat?
Yellow beans
Yellow beans is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Yellow beans
Yellow beans is lower in glycemic index (difference - 54)
Which food is cheaper?
Yellow beans
Yellow beans is cheaper (difference - $1.4)
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.01g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/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.