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  6. Winged bean vs. Semolina

Winged bean vs. Semolina — In-Depth Nutrition Comparison

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A recap on the 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.
  • The glycemic index of winged bean is lower.

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
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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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 PotassiumPotassium +236.8%
Contains more IronIron +170.3%
Contains more CopperCopper +388%
Contains more ZincZinc +36.3%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +136.7%
Contains more PhosphorusPhosphorus +240%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +94.5%
Contains more SeleniumSelenium +2742.9%

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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
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 B1Vitamin B1 +69.2%
Contains more Vitamin B2Vitamin B2 +198%
Contains more FolateFolate +137.5%
Contains more Vitamin B3Vitamin B3 +207.8%
Contains more Vitamin B5Vitamin B5 +479.3%
Contains more Vitamin B6Vitamin B6 +502.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Semolina DV% diff.
Copper 1.386mg 0.284mg 122%
Selenium 0.7µg 19.9µg 35%
Vitamin B6 0.075mg 0.452mg 29%
Starch 68.29g 28%
Manganese 0.532mg 1.035mg 22%
Vitamin B3 1.64mg 5.048mg 21%
Carbs 28.1g 80.89g 18%
Iron 2mg 0.74mg 16%
Phosphorus 45mg 153mg 15%
Vitamin B1 0.379mg 0.224mg 13%
Potassium 586mg 174mg 12%
Vitamin B5 0.116mg 0.672mg 11%
Calories 148kcal 374kcal 11%
Protein 11.6g 7.51g 8%
Vitamin B2 0.149mg 0.05mg 8%
Fiber 1.8g 7%
Calcium 30mg 71mg 4%
Zinc 1.39mg 1.02mg 3%
Folate 19µg 8µg 3%
Polyunsaturated fat 0.174g 0.322g 1%
Sodium 35mg 2mg 1%
Magnesium 24mg 27mg 1%
Fats 0.9g 1.03g 0%
Net carbs 28.1g 79.09g N/A
Sugar 0.33g N/A
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.222g 0.294g 0%
Monounsaturated fat 0.234g 0.258g 0%
Tryptophan 0.252mg 0.103mg 0%
Threonine 0.451mg 0.271mg 0%
Isoleucine 0.425mg 0.339mg 0%
Leucine 0.64mg 0.656mg 0%
Lysine 0.592mg 0.215mg 0%
Methionine 0.143mg 0.183mg 0%
Phenylalanine 0.451mg 0.398mg 0%
Valine 0.599mg 0.47mg 0%
Histidine 0.241mg 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 +54.5%
Contains more WaterWater +482.2%
Contains more OtherOther +181.7%
Contains more FatsFats +14.4%
Contains more CarbsCarbs +187.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 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 -24.5%
Contains more Mono. FatMonounsaturated fat +10.3%
Contains more Poly. FatPolyunsaturated fat +85.1%

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. 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.