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Winged bean vs Semolina - In-Depth Nutrition Comparison

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A recap on differences between Winged bean and Semolina

  • Winged bean is higher in Copper, Iron, Vitamin B1, and Potassium, yet Semolina is higher in Selenium, Vitamin B6, Manganese, Vitamin B3, Phosphorus, and Vitamin B5.
  • Winged bean covers your daily Copper needs 122% more than Semolina.
  • Winged bean contains 3 times more Potassium than Semolina. While Winged bean contains 586mg of Potassium, Semolina contains only 174mg.

Food varieties used in this article are Winged bean tuber, raw and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Winged bean 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 +170.3%
Contains more Potassium +236.8%
Contains more Zinc +36.3%
Contains more Copper +388%
Contains more Calcium +136.7%
Contains more Magnesium +12.5%
Contains more Phosphorus +240%
Contains less Sodium -94.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Iron +170.3%
Contains more Potassium +236.8%
Contains more Zinc +36.3%
Contains more Copper +388%
Contains more Calcium +136.7%
Contains more Magnesium +12.5%
Contains more Phosphorus +240%
Contains less Sodium -94.3%

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 B1 +69.2%
Contains more Vitamin B2 +198%
Contains more Folate +137.5%
Contains more Vitamin B3 +207.8%
Contains more Vitamin B5 +479.3%
Contains more Vitamin B6 +502.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
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 B1 +69.2%
Contains more Vitamin B2 +198%
Contains more Folate +137.5%
Contains more Vitamin B3 +207.8%
Contains more Vitamin B5 +479.3%
Contains more Vitamin B6 +502.7%

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.
Winged bean Semolina
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Semolina Opinion
Net carbs 28.1g 79.09g Semolina
Protein 11.6g 7.51g Winged bean
Fats 0.9g 1.03g Semolina
Carbs 28.1g 80.89g Semolina
Calories 148kcal 374kcal Semolina
Starch g 68.29g Semolina
Fructose g 0.02g Semolina
Sugar g 0.33g Winged bean
Fiber g 1.8g Semolina
Calcium 30mg 71mg Semolina
Iron 2mg 0.74mg Winged bean
Magnesium 24mg 27mg Semolina
Phosphorus 45mg 153mg Semolina
Potassium 586mg 174mg Winged bean
Sodium 35mg 2mg Semolina
Zinc 1.39mg 1.02mg Winged bean
Copper 1.386mg 0.284mg Winged bean
Vitamin A 0IU 0IU
Vitamin E mg 0.03mg Semolina
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.379mg 0.224mg Winged bean
Vitamin B2 0.149mg 0.05mg Winged bean
Vitamin B3 1.64mg 5.048mg Semolina
Vitamin B5 0.116mg 0.672mg Semolina
Vitamin B6 0.075mg 0.452mg Semolina
Folate 19µg 8µg Winged bean
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Semolina
Tryptophan 0.252mg 0.103mg Winged bean
Threonine 0.451mg 0.271mg Winged bean
Isoleucine 0.425mg 0.339mg Winged bean
Leucine 0.64mg 0.656mg Semolina
Lysine 0.592mg 0.215mg Winged bean
Methionine 0.143mg 0.183mg Semolina
Phenylalanine 0.451mg 0.398mg Winged bean
Valine 0.599mg 0.47mg Winged bean
Histidine 0.241mg 0.185mg Winged bean
Cholesterol 0mg 0mg
Trans Fat 0g g Semolina
Saturated Fat 0.222g 0.294g Winged bean
Monounsaturated Fat 0.234g 0.258g Semolina
Polyunsaturated fat 0.174g 0.322g Semolina

Which food is preferable for your diet?

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

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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
17
Winged bean
26
Semolina
Mineral Summary Score
85
Winged bean
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
70%
Winged bean
45%
Semolina
Carbohydrates
28%
Winged bean
81%
Semolina
Fats
4%
Winged bean
5%
Semolina

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 22)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.9)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 33mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.