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  6. Semolina vs. Beans

Semolina vs. Beans — In-Depth Nutrition Comparison

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A recap on the differences between semolina and beans

  • Semolina is higher in vitamin B3, selenium, vitamin B6, copper, phosphorus, vitamin B1, and iron, yet beans are higher in fiber.
  • Semolina covers your daily vitamin B3 needs 29% more than beans.
  • Semolina contains 4 times more selenium than beans. While semolina contains 19.9µg of selenium, beans contain only 4.5µg.
  • The glycemic index of beans is lower.

Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Beans, baked, canned, no salt added.

Infographic

Semolina vs Beans 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more CalciumCalcium +42%
Contains more IronIron +155.2%
Contains more CopperCopper +37.9%
Contains more PhosphorusPhosphorus +47.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +342.2%
Contains more MagnesiumMagnesium +18.5%
Contains more PotassiumPotassium +70.1%
Contains more ZincZinc +37.3%
Contains less SodiumSodium -50%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Beans
Beans
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Contains more Vitamin B1Vitamin B1 +49.3%
Contains more Vitamin B3Vitamin B3 +1074%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +247.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Beans DV% diff.
Manganese 1.035mg 45%
Vitamin B3 5.048mg 0.43mg 29%
Starch 68.29g 28%
Selenium 19.9µg 4.5µg 28%
Vitamin B6 0.452mg 0.13mg 25%
Carbs 80.89g 20.49g 20%
Fiber 1.8g 5.5g 15%
Calories 374kcal 105kcal 13%
Vitamin B5 0.672mg 13%
Copper 0.284mg 0.206mg 9%
Phosphorus 153mg 104mg 7%
Iron 0.74mg 0.29mg 6%
Vitamin B1 0.224mg 0.15mg 6%
Choline 30.8mg 6%
Protein 7.51g 4.8g 5%
Potassium 174mg 296mg 4%
Folate 8µg 24µg 4%
Vitamin C 0mg 3.1mg 3%
Zinc 1.02mg 1.4mg 3%
Calcium 71mg 50mg 2%
Fats 1.03g 0.4g 1%
Magnesium 27mg 32mg 1%
Vitamin A 5µg 1%
Vitamin E 0.03mg 0.15mg 1%
Vitamin B2 0.05mg 0.06mg 1%
Vitamin K 0.1µg 0.8µg 1%
Saturated fat 0.294g 0.103g 1%
Monounsaturated fat 0.258g 0.035g 1%
Polyunsaturated fat 0.322g 0.172g 1%
Protein per 100 calories 2g 4.6g N/A
Calories per 10 g protein 498kcal 219kcal N/A
Weight per 100 calories 27g 95g N/A
Net carbs 79.09g 14.99g N/A
Sugar 0.33g 7.78g N/A
Sodium 2mg 1mg 0%
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +56.5%
Contains more FatsFats +157.5%
Contains more CarbsCarbs +294.8%
Contains more WaterWater +636.3%
Contains more OtherOther +140.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +637.1%
Contains more Poly. FatPolyunsaturated fat +87.2%
Contains less Sat. FatSaturated fat -65%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.