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Soybean vs Semolina - In-Depth Nutrition Comparison

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The main differences between Soybean and Semolina

  • Soybean 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 is 187% higher.
  • Soybean contains 470 times more Vitamin K than Semolina. Soybean 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 vs Semolina infographic
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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 more Iron +2021.6%
Contains more Calcium +290.1%
Contains more Potassium +932.8%
Contains more Magnesium +937%
Contains more Copper +483.8%
Contains more Zinc +379.4%
Contains more Phosphorus +360.1%
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +2021.6%
Contains more Calcium +290.1%
Contains more Potassium +932.8%
Contains more Magnesium +937%
Contains more Copper +483.8%
Contains more Zinc +379.4%
Contains more Phosphorus +360.1%
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 more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2733.3%
Contains more Vitamin B1 +290.2%
Contains more Vitamin B2 +1640%
Contains more Vitamin B5 +18%
Contains more Vitamin K +46900%
Contains more Folate +4587.5%
Contains more Vitamin B3 +211%
Contains more Vitamin B6 +19.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 56% 12% 95% 41% 105% 0% 1% 6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2733.3%
Contains more Vitamin B1 +290.2%
Contains more Vitamin B2 +1640%
Contains more Vitamin B5 +18%
Contains more Vitamin K +46900%
Contains more Folate +4587.5%
Contains more Vitamin B3 +211%
Contains more Vitamin B6 +19.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Soybean
26
Semolina
Mineral Summary Score
252
Soybean
34
Semolina

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
219%
Soybean
45%
Semolina
Carbohydrates
30%
Soybean
81%
Semolina
Fats
92%
Soybean
5%
Semolina

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 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 Cholesterol Equal
Lower in Sodium Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 40)
Which food is richer in vitamins?
Soybean
Soybean 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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

All nutrients comparison - raw data values

Nutrient Soybean Semolina Opinion
Calories 446 374 Soybean
Protein 36.49 7.51 Soybean
Fats 19.94 1.03 Soybean
Vitamin C 6 0 Soybean
Carbs 30.16 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 15.7 0.74 Soybean
Calcium 277 71 Soybean
Potassium 1797 174 Soybean
Magnesium 280 27 Soybean
Sugar 7.33 0.33 Semolina
Fiber 9.3 1.8 Soybean
Copper 1.658 0.284 Soybean
Zinc 4.89 1.02 Soybean
Starch 68.29 Semolina
Phosphorus 704 153 Soybean
Sodium 2 2
Vitamin A 22 0 Soybean
Vitamin E 0.85 0.03 Soybean
Vitamin D 0 0
Vitamin B1 0.874 0.224 Soybean
Vitamin B2 0.87 0.05 Soybean
Vitamin B3 1.623 5.048 Semolina
Vitamin B5 0.793 0.672 Soybean
Vitamin B6 0.377 0.452 Semolina
Vitamin B12 0 0
Vitamin K 47 0.1 Soybean
Folate 375 8 Soybean
Trans Fat 0 Semolina
Saturated Fat 2.884 0.294 Semolina
Monounsaturated Fat 4.404 0.258 Soybean
Polyunsaturated fat 11.255 0.322 Soybean
Tryptophan 0.591 0.103 Soybean
Threonine 1.766 0.271 Soybean
Isoleucine 1.971 0.339 Soybean
Leucine 3.309 0.656 Soybean
Lysine 2.706 0.215 Soybean
Methionine 0.547 0.183 Soybean
Phenylalanine 2.122 0.398 Soybean
Valine 2.029 0.47 Soybean
Histidine 1.097 0.185 Soybean
Fructose 0.02 Semolina

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 - 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.