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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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
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

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin EVitamin E +3033.3%
Contains more Vitamin KVitamin K +3400%
Contains more FolateFolate +912.5%
Contains more CholineCholine +∞%
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 A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White beans Semolina DV% diff.
Iron 3.7mg 0.74mg 37%
Selenium 1.3µg 19.9µg 34%
Vitamin B3 0.14mg 5.048mg 31%
Vitamin B6 0.093mg 0.452mg 28%
Starch 68.29g 28%
Carbs 25.09g 80.89g 19%
Folate 81µg 8µg 18%
Fiber 6.3g 1.8g 18%
Manganese 0.636mg 1.035mg 17%
Calories 139kcal 374kcal 12%
Potassium 561mg 174mg 11%
Magnesium 63mg 27mg 9%
Vitamin B5 0.229mg 0.672mg 9%
Vitamin B1 0.118mg 0.224mg 9%
Choline 35.1mg 6%
Phosphorus 113mg 153mg 6%
Vitamin E 0.94mg 0.03mg 6%
Protein 9.73g 7.51g 4%
Zinc 1.38mg 1.02mg 3%
Vitamin K 3.5µg 0.1µg 3%
Calcium 90mg 71mg 2%
Polyunsaturated fat 0.152g 0.322g 1%
Fats 0.35g 1.03g 1%
Saturated fat 0.091g 0.294g 1%
Monounsaturated fat 0.031g 0.258g 1%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
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 ProteinProtein +29.6%
Contains more WaterWater +539.8%
Contains more OtherOther +146.5%
Contains more FatsFats +194.3%
Contains more CarbsCarbs +222.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -69%
Contains more Mono. FatMonounsaturated fat +732.3%
Contains more Poly. FatPolyunsaturated fat +111.8%

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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.