Soybean vs. Semolina — In-Depth Nutrition Comparison
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A recap on the differences between soybeans and semolina
- Soybeans are higher in iron, vitamin B2, fiber, vitamin K, magnesium, copper, and phosphorus, yet semolina is higher in vitamin B3, selenium, and vitamin B6.
- Soybeans cover your daily iron needs 55% more than semolina.
- Soybeans contain 192 times more vitamin K than semolina. While soybeans contain 19.2µg of vitamin K, semolina contains only 0.1µg.
- The glycemic index of soybeans is lower.
Food varieties used in this article are Soybeans, mature cooked, boiled, without salt 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +218.5% |
| Contains more CalciumCalcium | +43.7% |
| Contains more PotassiumPotassium | +196% |
| Contains more IronIron | +594.6% |
| Contains more CopperCopper | +43.3% |
| Contains more ZincZinc | +12.7% |
| Contains more PhosphorusPhosphorus | +60.1% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +25.6% |
| Contains more SeleniumSelenium | +172.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1066.7% |
| Contains more Vitamin B2Vitamin B2 | +470% |
| Contains more Vitamin KVitamin K | +19100% |
| Contains more FolateFolate | +575% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +44.5% |
| Contains more Vitamin B3Vitamin B3 | +1165.2% |
| Contains more Vitamin B5Vitamin B5 | +275.4% |
| Contains more Vitamin B6Vitamin B6 | +93.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.14mg | 0.74mg | 55% |
| Polyunsaturated fat | 5.064g | 0.322g | 32% |
| Vitamin B3 | 0.399mg | 5.048mg | 29% |
| Starch | 68.29g | 28% | |
| Carbs | 8.36g | 80.89g | 24% |
| Selenium | 7.3µg | 19.9µg | 23% |
| Protein | 18.21g | 7.51g | 21% |
| Vitamin B2 | 0.285mg | 0.05mg | 18% |
| Vitamin B6 | 0.234mg | 0.452mg | 17% |
| Fiber | 6g | 1.8g | 17% |
| Vitamin K | 19.2µg | 0.1µg | 16% |
| Copper | 0.407mg | 0.284mg | 14% |
| Magnesium | 86mg | 27mg | 14% |
| Phosphorus | 245mg | 153mg | 13% |
| Folate | 54µg | 8µg | 12% |
| Fats | 8.97g | 1.03g | 12% |
| Potassium | 515mg | 174mg | 10% |
| Vitamin B5 | 0.179mg | 0.672mg | 10% |
| Calories | 172kcal | 374kcal | 10% |
| Choline | 47.5mg | 9% | |
| Manganese | 0.824mg | 1.035mg | 9% |
| Vitamin B1 | 0.155mg | 0.224mg | 6% |
| Saturated fat | 1.297g | 0.294g | 5% |
| Monounsaturated fat | 1.981g | 0.258g | 4% |
| Calcium | 102mg | 71mg | 3% |
| Vitamin E | 0.35mg | 0.03mg | 2% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Zinc | 1.15mg | 1.02mg | 1% |
| Net carbs | 2.36g | 79.09g | N/A |
| Sugar | 3g | 0.33g | N/A |
| Sodium | 1mg | 2mg | 0% |
| Tryptophan | 0.242mg | 0.103mg | 0% |
| Threonine | 0.723mg | 0.271mg | 0% |
| Isoleucine | 0.807mg | 0.339mg | 0% |
| Leucine | 1.355mg | 0.656mg | 0% |
| Lysine | 1.108mg | 0.215mg | 0% |
| Methionine | 0.224mg | 0.183mg | 0% |
| Phenylalanine | 0.869mg | 0.398mg | 0% |
| Valine | 0.831mg | 0.47mg | 0% |
| Histidine | 0.449mg | 0.185mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +142.5% |
| Contains more FatsFats | +770.9% |
| Contains more WaterWater | +534.4% |
| Contains more OtherOther | +169% |
| Contains more CarbsCarbs | +867.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +667.8% |
| Contains more Poly. FatPolyunsaturated fat | +1472.7% |
| Contains less Sat. FatSaturated fat | -77.3% |
