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  6. Soybean raw vs. Semolina

Soybean raw vs. Semolina — In-Depth Nutrition Comparison

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The main differences between soybean raw and semolina

  • Soybean raw is richer than semolina in iron, copper, folate, phosphorus, manganese, vitamin B2, magnesium, vitamin B1, potassium, and vitamin K.
  • Daily need coverage for iron for soybean raw is 187% higher.
  • Soybean raw contains 470 times more vitamin K than semolina. Soybean raw contains 47µg of vitamin K, while semolina contains 0.1µg.
  • Soybean raw has a lower glycemic index than semolina.

Food types used in this article are Soybeans, mature seeds, raw and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Soybean raw vs Semolina 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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%
Contains more MagnesiumMagnesium +937%
Contains more CalciumCalcium +290.1%
Contains more PotassiumPotassium +932.8%
Contains more IronIron +2021.6%
Contains more CopperCopper +483.8%
Contains more ZincZinc +379.4%
Contains more PhosphorusPhosphorus +360.1%
Contains more ManganeseManganese +143.2%
Contains more SeleniumSelenium +11.8%
~equal in Sodium ~2mg

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2733.3%
Contains more Vitamin B1Vitamin B1 +290.2%
Contains more Vitamin B2Vitamin B2 +1640%
Contains more Vitamin B5Vitamin B5 +18%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +4587.5%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +211%
Contains more Vitamin B6Vitamin B6 +19.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Semolina DV% diff.
Iron 15.7mg 0.74mg 187%
Copper 1.658mg 0.284mg 153%
Folate 375µg 8µg 92%
Phosphorus 704mg 153mg 79%
Polyunsaturated fat 11.255g 0.322g 73%
Manganese 2.517mg 1.035mg 64%
Vitamin B2 0.87mg 0.05mg 63%
Magnesium 280mg 27mg 60%
Protein 36.49g 7.51g 58%
Vitamin B1 0.874mg 0.224mg 54%
Potassium 1797mg 174mg 48%
Vitamin K 47µg 0.1µg 39%
Zinc 4.89mg 1.02mg 35%
Fiber 9.3g 1.8g 30%
Fats 19.94g 1.03g 29%
Starch 68.29g 28%
Choline 115.9mg 21%
Calcium 277mg 71mg 21%
Vitamin B3 1.623mg 5.048mg 21%
Carbs 30.16g 80.89g 17%
Saturated fat 2.884g 0.294g 12%
Monounsaturated fat 4.404g 0.258g 10%
Vitamin C 6mg 0mg 7%
Vitamin B6 0.377mg 0.452mg 6%
Vitamin E 0.85mg 0.03mg 5%
Calories 446kcal 374kcal 4%
Selenium 17.8µg 19.9µg 4%
Vitamin B5 0.793mg 0.672mg 2%
Net carbs 20.86g 79.09g N/A
Sugar 7.33g 0.33g N/A
Sodium 2mg 2mg 0%
Vitamin A 1µg 0%
Tryptophan 0.591mg 0.103mg 0%
Threonine 1.766mg 0.271mg 0%
Isoleucine 1.971mg 0.339mg 0%
Leucine 3.309mg 0.656mg 0%
Lysine 2.706mg 0.215mg 0%
Methionine 0.547mg 0.183mg 0%
Phenylalanine 2.122mg 0.398mg 0%
Valine 2.029mg 0.47mg 0%
Histidine 1.097mg 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +385.9%
Contains more FatsFats +1835.9%
Contains more OtherOther +585.9%
Contains more CarbsCarbs +168.2%
Contains more WaterWater +15.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +1607%
Contains more Poly. FatPolyunsaturated fat +3395.3%
Contains less Sat. FatSaturated fat -89.8%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.