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.

Soybean

Semolina

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.

Soybean

Semolina

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 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%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~0µg

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%
Fiber	6g	1.8g	17%
Vitamin B6	0.234mg	0.452mg	17%
Vitamin K	19.2µg	0.1µg	16%
Magnesium	86mg	27mg	14%
Copper	0.407mg	0.284mg	14%
Phosphorus	245mg	153mg	13%
Fats	8.97g	1.03g	12%
Folate	54µg	8µg	12%
Calories	172kcal	374kcal	10%
Potassium	515mg	174mg	10%
Vitamin B5	0.179mg	0.672mg	10%
Manganese	0.824mg	1.035mg	9%
Choline	47.5mg		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 C	1.7mg	0mg	2%
Vitamin E	0.35mg	0.03mg	2%
Zinc	1.15mg	1.02mg	1%
Protein per 100 calories	11g	2g	N/A
Calories per 10 g protein	94kcal	498kcal	N/A
Weight per 100 calories	58g	27g	N/A
Unsaturated / Saturated Fat ratio	5.4	2	N/A
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%