White beans vs. Semolina — In-Depth Nutrition Comparison

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What are the main differences between white beans and semolina?

White beans is richer in iron, folate, fiber, and potassium, yet semolina is richer in selenium, vitamin B3, vitamin B6, carbs, manganese, and vitamin B5.
White beans's daily need coverage for iron is 37% higher.
White beans has 10 times more folate than semolina. White beans has 81µg of folate, while semolina has 8µg.

We used Beans, white, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, parboiled, unenriched, dry types in this comparison.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

White beans

Semolina

Contains more MagnesiumMagnesium	+133.3%
Contains more CalciumCalcium	+26.8%
Contains more PotassiumPotassium	+222.4%
Contains more IronIron	+400%
Contains more ZincZinc	+35.3%

Contains more PhosphorusPhosphorus	+35.4%
Contains less SodiumSodium	-66.7%
Contains more ManganeseManganese	+62.7%
Contains more SeleniumSelenium	+1430.8%

~equal in Copper ~0.284mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

White beans

Semolina

Contains more Vitamin EVitamin E	+3033.3%
Contains more Vitamin KVitamin K	+3400%
Contains more FolateFolate	+912.5%

Contains more Vitamin B1Vitamin B1	+89.8%
Contains more Vitamin B3Vitamin B3	+3505.7%
Contains more Vitamin B5Vitamin B5	+193.4%
Contains more Vitamin B6Vitamin B6	+386%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~µg

~equal in Vitamin B2 ~0.05mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	3.7mg	0.74mg	37%
Selenium	1.3µg	19.9µg	34%
Vitamin B3	0.14mg	5.048mg	31%
Starch		68.29g	28%
Vitamin B6	0.093mg	0.452mg	28%
Carbs	25.09g	80.89g	19%
Fiber	6.3g	1.8g	18%
Folate	81µg	8µg	18%
Manganese	0.636mg	1.035mg	17%
Calories	139kcal	374kcal	12%
Potassium	561mg	174mg	11%
Magnesium	63mg	27mg	9%
Vitamin B1	0.118mg	0.224mg	9%
Vitamin B5	0.229mg	0.672mg	9%
Phosphorus	113mg	153mg	6%
Vitamin E	0.94mg	0.03mg	6%
Choline	35.1mg		6%
Protein	9.73g	7.51g	4%
Zinc	1.38mg	1.02mg	3%
Vitamin K	3.5µg	0.1µg	3%
Calcium	90mg	71mg	2%
Fats	0.35g	1.03g	1%
Saturated fat	0.091g	0.294g	1%
Monounsaturated fat	0.031g	0.258g	1%
Polyunsaturated fat	0.152g	0.322g	1%
Protein per 100 calories	7g	2g	N/A
Calories per 10 g protein	143kcal	498kcal	N/A
Weight per 100 calories	72g	27g	N/A
Net carbs	18.79g	79.09g	N/A
Sugar	0.34g	0.33g	N/A
Copper	0.287mg	0.284mg	0%
Sodium	6mg	2mg	0%
Vitamin B2	0.046mg	0.05mg	0%
Tryptophan	0.115mg	0.103mg	0%
Threonine	0.409mg	0.271mg	0%
Isoleucine	0.429mg	0.339mg	0%
Leucine	0.776mg	0.656mg	0%
Lysine	0.668mg	0.215mg	0%
Methionine	0.146mg	0.183mg	0%
Phenylalanine	0.526mg	0.398mg	0%
Valine	0.509mg	0.47mg	0%
Histidine	0.271mg	0.185mg	0%
Fructose		0.02g	0%