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  6. Yellow beans vs. Semolina

Yellow beans vs. Semolina — In-Depth Nutrition Comparison

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The main differences between yellow beans and semolina

  • Yellow beans are richer in fiber, iron, folate, and magnesium, yet semolina is richer in selenium, vitamin B3, manganese, vitamin B6, copper, and vitamin B5.
  • Daily need coverage for fiber for yellow beans is 34% higher.
  • Yellow beans contain 10 times more folate than semolina. Yellow beans contain 81µg of folate, while semolina contains 8µg.

Food types used in this article are Beans, yellow, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Yellow 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 53% 19% 29% 93% 62% 29% 78% 0.65% 59% 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 +174.1%
Contains more PotassiumPotassium +86.8%
Contains more IronIron +235.1%
Contains more PhosphorusPhosphorus +19.6%
Contains more CalciumCalcium +14.5%
Contains more CopperCopper +52.7%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +127.5%
Contains more SeleniumSelenium +1430.8%
~equal in Zinc ~1.02mg

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 6% 0% 19% 0% 47% 24% 13% 14% 30% 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 CVitamin C +∞%
Contains more Vitamin EVitamin E +3033.3%
Contains more Vitamin B2Vitamin B2 +106%
Contains more Vitamin KVitamin K +3400%
Contains more FolateFolate +912.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +19.8%
Contains more Vitamin B3Vitamin B3 +613%
Contains more Vitamin B5Vitamin B5 +193.4%
Contains more Vitamin B6Vitamin B6 +250.4%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yellow beans Semolina DV% diff.
Fiber 10.4g 1.8g 34%
Selenium 1.3µg 19.9µg 34%
Starch 68.29g 28%
Vitamin B3 0.708mg 5.048mg 27%
Manganese 0.455mg 1.035mg 25%
Vitamin B6 0.129mg 0.452mg 25%
Iron 2.48mg 0.74mg 22%
Carbs 25.28g 80.89g 19%
Folate 81µg 8µg 18%
Calories 144kcal 374kcal 12%
Magnesium 74mg 27mg 11%
Copper 0.186mg 0.284mg 11%
Vitamin B5 0.229mg 0.672mg 9%
Choline 35.2mg 6%
Vitamin E 0.94mg 0.03mg 6%
Potassium 325mg 174mg 4%
Phosphorus 183mg 153mg 4%
Vitamin B2 0.103mg 0.05mg 4%
Vitamin K 3.5µg 0.1µg 3%
Vitamin B1 0.187mg 0.224mg 3%
Protein 9.16g 7.51g 3%
Vitamin C 1.8mg 0mg 2%
Calcium 62mg 71mg 1%
Polyunsaturated fat 0.466g 0.322g 1%
Fats 1.08g 1.03g 0%
Net carbs 14.88g 79.09g N/A
Sugar 0.34g 0.33g N/A
Zinc 1.06mg 1.02mg 0%
Sodium 5mg 2mg 0%
Saturated fat 0.279g 0.294g 0%
Monounsaturated fat 0.094g 0.258g 0%
Tryptophan 0.108mg 0.103mg 0%
Threonine 0.386mg 0.271mg 0%
Isoleucine 0.405mg 0.339mg 0%
Leucine 0.732mg 0.656mg 0%
Lysine 0.629mg 0.215mg 0%
Methionine 0.138mg 0.183mg 0%
Phenylalanine 0.496mg 0.398mg 0%
Valine 0.479mg 0.47mg 0%
Histidine 0.255mg 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 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 +22%
Contains more WaterWater +538.7%
Contains more OtherOther +111.3%
Contains more CarbsCarbs +220%
~equal in Fats ~1.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.279 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 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 more Poly. FatPolyunsaturated fat +44.7%
Contains more Mono. FatMonounsaturated fat +174.5%
~equal in Saturated fat ~0.294g

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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. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/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.