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 from 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.
Food types used in this article are Soybeans, mature seeds, raw and Rice, white, long-grain, parboiled, unenriched, dry.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+290.1%
Contains
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Iron
+2021.6%
Contains
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Magnesium
+937%
Contains
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Phosphorus
+360.1%
Contains
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Potassium
+932.8%
Contains
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Zinc
+379.4%
Contains
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Copper
+483.8%
Equal in Sodium - 2
Contains
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Calcium
+290.1%
Contains
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Iron
+2021.6%
Contains
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Magnesium
+937%
Contains
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Phosphorus
+360.1%
Contains
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Potassium
+932.8%
Contains
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Zinc
+379.4%
Contains
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Copper
+483.8%
Equal in Sodium - 2
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin A
+∞%
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Vitamin E
+2733.3%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+290.2%
Contains
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Vitamin B2
+1640%
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Vitamin B5
+18%
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Folate
+4587.5%
Contains
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Vitamin K
+46900%
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Vitamin B3
+211%
Contains
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Vitamin B6
+19.9%
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Vitamin A
+∞%
Contains
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Vitamin E
+2733.3%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+290.2%
Contains
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Vitamin B2
+1640%
Contains
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Vitamin B5
+18%
Contains
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Folate
+4587.5%
Contains
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Vitamin K
+46900%
Contains
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Vitamin B3
+211%
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Vitamin B6
+19.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+385.9%
Contains
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Fats
+1835.9%
Contains
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Other
+585.9%
Contains
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Carbs
+168.2%
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Water
+15.5%
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
Contains
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Protein
+385.9%
Contains
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Fats
+1835.9%
Contains
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Other
+585.9%
Contains
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Carbs
+168.2%
Contains
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Water
+15.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+1607%
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Polyunsaturated fat
+3395.3%
Contains
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Saturated Fat
-89.8%
Saturated Fat:
2.884 g
Monounsaturated Fat:
4.404 g
Polyunsaturated fat:
11.255 g
Saturated Fat:
0.294 g
Monounsaturated Fat:
0.258 g
Polyunsaturated fat:
0.322 g
Contains
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Monounsaturated Fat
+1607%
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Polyunsaturated fat
+3395.3%
Contains
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Saturated Fat
-89.8%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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Rich in minerals |
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Lower in glycemic index |
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Rich in vitamins |
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Lower in Sugar |
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Lower in Saturated Fat |
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Lower in price |
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Lower in Sodium | Equal | ||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 20.86g | 79.09g |
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Protein | 36.49g | 7.51g |
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Fats | 19.94g | 1.03g |
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Carbs | 30.16g | 80.89g |
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Calories | 446kcal | 374kcal |
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Starch | 68.29g |
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Fructose | 0.02g |
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Sugar | 7.33g | 0.33g |
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Fiber | 9.3g | 1.8g |
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Calcium | 277mg | 71mg |
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Iron | 15.7mg | 0.74mg |
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Magnesium | 280mg | 27mg |
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Phosphorus | 704mg | 153mg |
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Potassium | 1797mg | 174mg |
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Sodium | 2mg | 2mg | |
Zinc | 4.89mg | 1.02mg |
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Copper | 1.658mg | 0.284mg |
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Vitamin A | 22IU | 0IU |
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Vitamin A RAE | 1µg |
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Vitamin E | 0.85mg | 0.03mg |
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Vitamin C | 6mg | 0mg |
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Vitamin B1 | 0.874mg | 0.224mg |
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Vitamin B2 | 0.87mg | 0.05mg |
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Vitamin B3 | 1.623mg | 5.048mg |
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Vitamin B5 | 0.793mg | 0.672mg |
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Vitamin B6 | 0.377mg | 0.452mg |
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Folate | 375µg | 8µg |
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Vitamin K | 47µg | 0.1µg |
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Tryptophan | 0.591mg | 0.103mg |
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Threonine | 1.766mg | 0.271mg |
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Isoleucine | 1.971mg | 0.339mg |
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Leucine | 3.309mg | 0.656mg |
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Lysine | 2.706mg | 0.215mg |
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Methionine | 0.547mg | 0.183mg |
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Phenylalanine | 2.122mg | 0.398mg |
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Valine | 2.029mg | 0.47mg |
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Histidine | 1.097mg | 0.185mg |
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Saturated Fat | 2.884g | 0.294g |
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Monounsaturated Fat | 4.404g | 0.258g |
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Polyunsaturated fat | 11.255g | 0.322g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
85%

26%

Minerals Daily Need Coverage Score
252%

34%

Comparison summary
Which food is richer in minerals?

Soybean raw is relatively richer in minerals
Which food is lower in glycemic index?

Soybean raw is lower in glycemic index (difference - 40)
Which food is richer in vitamins?

Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?

Semolina is lower in Sugar (difference - 7g)
Which food is lower in Saturated Fat?

Semolina is lower in Saturated Fat (difference - 2.59g)
Which food is cheaper?

Semolina is cheaper (difference - $2)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)