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  6. White beans vs. Semolina

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, Manganese, Vitamin B5, and Vitamin B1.
  • 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.

Infographic

White beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
White beans
White beans
6
:
4
Semolina
Semolina
Contains more Calcium +26.8%
Contains more Iron +400%
Contains more Magnesium +133.3%
Contains more Potassium +222.4%
Contains more Zinc +35.3%
Contains more Phosphorus +35.4%
Contains less Sodium -66.7%
Contains more Manganese +62.7%
Contains more Selenium +1430.8%
Equal in Copper - 0.284
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Calcium +26.8%
Contains more Iron +400%
Contains more Magnesium +133.3%
Contains more Potassium +222.4%
Contains more Zinc +35.3%
Contains more Phosphorus +35.4%
Contains less Sodium -66.7%
Contains more Manganese +62.7%
Contains more Selenium +1430.8%
Equal in Copper - 0.284

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.
White beans
White beans
3
:
5
Semolina
Semolina
Contains more Vitamin E +3033.3%
Contains more Folate +912.5%
Contains more Vitamin K +3400%
Contains more Vitamin B1 +89.8%
Contains more Vitamin B3 +3505.7%
Contains more Vitamin B5 +193.4%
Contains more Vitamin B6 +386%
Equal in Vitamin B2 - 0.05
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
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 E +3033.3%
Contains more Folate +912.5%
Contains more Vitamin K +3400%
Contains more Vitamin B1 +89.8%
Contains more Vitamin B3 +3505.7%
Contains more Vitamin B5 +193.4%
Contains more Vitamin B6 +386%
Equal in Vitamin B2 - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White beans
White beans
3
:
2
Semolina
Semolina
Contains more Protein +29.6%
Contains more Water +539.8%
Contains more Other +146.5%
Contains more Fats +194.3%
Contains more Carbs +222.4%
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 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 +29.6%
Contains more Water +539.8%
Contains more Other +146.5%
Contains more Fats +194.3%
Contains more Carbs +222.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White beans
White beans
1
:
2
Semolina
Semolina
Contains less Saturated Fat -69%
Contains more Monounsaturated Fat +732.3%
Contains more Polyunsaturated fat +111.8%
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -69%
Contains more Monounsaturated Fat +732.3%
Contains more Polyunsaturated fat +111.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White beans Semolina
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient White beans Semolina Opinion
Net carbs 18.79g 79.09g Semolina
Protein 9.73g 7.51g White beans
Fats 0.35g 1.03g Semolina
Carbs 25.09g 80.89g Semolina
Calories 139kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.34g 0.33g Semolina
Fiber 6.3g 1.8g White beans
Calcium 90mg 71mg White beans
Iron 3.7mg 0.74mg White beans
Magnesium 63mg 27mg White beans
Phosphorus 113mg 153mg Semolina
Potassium 561mg 174mg White beans
Sodium 6mg 2mg Semolina
Zinc 1.38mg 1.02mg White beans
Copper 0.287mg 0.284mg White beans
Manganese 0.636mg 1.035mg Semolina
Selenium 1.3µg 19.9µg Semolina
Vitamin E 0.94mg 0.03mg White beans
Vitamin B1 0.118mg 0.224mg Semolina
Vitamin B2 0.046mg 0.05mg Semolina
Vitamin B3 0.14mg 5.048mg Semolina
Vitamin B5 0.229mg 0.672mg Semolina
Vitamin B6 0.093mg 0.452mg Semolina
Folate 81µg 8µg White beans
Vitamin K 3.5µg 0.1µg White beans
Tryptophan 0.115mg 0.103mg White beans
Threonine 0.409mg 0.271mg White beans
Isoleucine 0.429mg 0.339mg White beans
Leucine 0.776mg 0.656mg White beans
Lysine 0.668mg 0.215mg White beans
Methionine 0.146mg 0.183mg Semolina
Phenylalanine 0.526mg 0.398mg White beans
Valine 0.509mg 0.47mg White beans
Histidine 0.271mg 0.185mg White beans
Saturated Fat 0.091g 0.294g White beans
Monounsaturated Fat 0.031g 0.258g Semolina
Polyunsaturated fat 0.152g 0.322g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
White beans
26%
Semolina
Minerals Daily Need Coverage Score
53%
White beans
52%
Semolina

Comparison summary

Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.203g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 54)
Which food is cheaper?
White beans
White beans is cheaper (difference - $1.4)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.01g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 4mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.