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  6. Winged bean vs. Semolina

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
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.
Winged bean
Winged bean
4
:
6
Semolina
Semolina
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%
Contains more Manganese +94.5%
Contains more Selenium +2742.9%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
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%
Contains more Manganese +94.5%
Contains more Selenium +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.
Winged bean
Winged bean
3
:
5
Semolina
Semolina
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%
Winged bean
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%
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 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
3
:
2
Semolina
Semolina
Contains more Protein +54.5%
Contains more Water +482.2%
Contains more Other +181.7%
Contains more Fats +14.4%
Contains more Carbs +187.9%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 +54.5%
Contains more Water +482.2%
Contains more Other +181.7%
Contains more Fats +14.4%
Contains more Carbs +187.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Semolina
Semolina
Contains less Saturated Fat -24.5%
Contains more Monounsaturated Fat +10.3%
Contains more Polyunsaturated fat +85.1%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -24.5%
Contains more Monounsaturated Fat +10.3%
Contains more Polyunsaturated fat +85.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Winged bean
Fiber 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
Manganese 0.532mg 1.035mg Semolina
Selenium 0.7µg 19.9µg Semolina
Vitamin E 0.03mg Semolina
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 K 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
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

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
17%
Winged bean
26%
Semolina
Minerals Daily Need Coverage Score
75%
Winged bean
52%
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

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.