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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Soybean raw
Soybean raw
7
:
0
Semolina
Semolina
Contains more Calcium +290.1%
Contains more Iron +2021.6%
Contains more Magnesium +937%
Contains more Phosphorus +360.1%
Contains more Potassium +932.8%
Contains more Zinc +379.4%
Contains more Copper +483.8%
Equal in Sodium - 2
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Calcium +290.1%
Contains more Iron +2021.6%
Contains more Magnesium +937%
Contains more Phosphorus +360.1%
Contains more Potassium +932.8%
Contains more Zinc +379.4%
Contains more 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
Soybean raw
Soybean raw
8
:
2
Semolina
Semolina
Contains more Vitamin A +∞%
Contains more Vitamin E +2733.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +290.2%
Contains more Vitamin B2 +1640%
Contains more Vitamin B5 +18%
Contains more Folate +4587.5%
Contains more Vitamin K +46900%
Contains more Vitamin B3 +211%
Contains more Vitamin B6 +19.9%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +2733.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +290.2%
Contains more Vitamin B2 +1640%
Contains more Vitamin B5 +18%
Contains more Folate +4587.5%
Contains more Vitamin K +46900%
Contains more Vitamin B3 +211%
Contains more Vitamin B6 +19.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
3
:
2
Semolina
Semolina
Contains more Protein +385.9%
Contains more Fats +1835.9%
Contains more Other +585.9%
Contains more Carbs +168.2%
Contains more Water +15.5%
Soybean raw
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
Semolina
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 Protein +385.9%
Contains more Fats +1835.9%
Contains more Other +585.9%
Contains more Carbs +168.2%
Contains more Water +15.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Semolina
Semolina
Contains more Monounsaturated Fat +1607%
Contains more Polyunsaturated fat +3395.3%
Contains less Saturated Fat -89.8%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +1607%
Contains more Polyunsaturated fat +3395.3%
Contains less 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.
Soybean raw Semolina
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Semolina Opinion
Net carbs 20.86g 79.09g Semolina
Protein 36.49g 7.51g Soybean raw
Fats 19.94g 1.03g Soybean raw
Carbs 30.16g 80.89g Semolina
Calories 446kcal 374kcal Soybean raw
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 7.33g 0.33g Semolina
Fiber 9.3g 1.8g Soybean raw
Calcium 277mg 71mg Soybean raw
Iron 15.7mg 0.74mg Soybean raw
Magnesium 280mg 27mg Soybean raw
Phosphorus 704mg 153mg Soybean raw
Potassium 1797mg 174mg Soybean raw
Sodium 2mg 2mg
Zinc 4.89mg 1.02mg Soybean raw
Copper 1.658mg 0.284mg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg Soybean raw
Vitamin E 0.85mg 0.03mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.224mg Soybean raw
Vitamin B2 0.87mg 0.05mg Soybean raw
Vitamin B3 1.623mg 5.048mg Semolina
Vitamin B5 0.793mg 0.672mg Soybean raw
Vitamin B6 0.377mg 0.452mg Semolina
Folate 375µg 8µg Soybean raw
Vitamin K 47µg 0.1µg Soybean raw
Tryptophan 0.591mg 0.103mg Soybean raw
Threonine 1.766mg 0.271mg Soybean raw
Isoleucine 1.971mg 0.339mg Soybean raw
Leucine 3.309mg 0.656mg Soybean raw
Lysine 2.706mg 0.215mg Soybean raw
Methionine 0.547mg 0.183mg Soybean raw
Phenylalanine 2.122mg 0.398mg Soybean raw
Valine 2.029mg 0.47mg Soybean raw
Histidine 1.097mg 0.185mg Soybean raw
Saturated Fat 2.884g 0.294g Semolina
Monounsaturated Fat 4.404g 0.258g Soybean raw
Polyunsaturated fat 11.255g 0.322g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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%
Soybean raw
26%
Semolina
Minerals Daily Need Coverage Score
252%
Soybean raw
34%
Semolina

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 40)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 7g)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 2.59g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $2)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.