Semolina vs. Soybean — In-Depth Nutrition Comparison

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A recap on the differences between semolina and soybeans

Semolina is higher in vitamin B3, selenium, and vitamin B6, yet soybeans are higher in iron, vitamin B2, fiber, vitamin K, magnesium, copper, and phosphorus.
Soybeans cover your daily iron needs 55% more than semolina.
Semolina contains 13 times more vitamin B3 than soybeans. While semolina contains 5.048mg of vitamin B3, soybeans contain only 0.399mg.
The glycemic index of soybeans is lower.

Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Soybeans, mature cooked, boiled, without salt.

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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.

Semolina

Soybean

Contains more ManganeseManganese	+25.6%
Contains more SeleniumSelenium	+172.6%

Contains more MagnesiumMagnesium	+218.5%
Contains more CalciumCalcium	+43.7%
Contains more PotassiumPotassium	+196%
Contains more IronIron	+594.6%
Contains more CopperCopper	+43.3%
Contains more ZincZinc	+12.7%
Contains more PhosphorusPhosphorus	+60.1%
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.

Semolina

Soybean

Contains more Vitamin B1Vitamin B1	+44.5%
Contains more Vitamin B3Vitamin B3	+1165.2%
Contains more Vitamin B5Vitamin B5	+275.4%
Contains more Vitamin B6Vitamin B6	+93.2%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+1066.7%
Contains more Vitamin B2Vitamin B2	+470%
Contains more Vitamin KVitamin K	+19100%
Contains more FolateFolate	+575%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.74mg	5.14mg	55%
Polyunsaturated fat	0.322g	5.064g	32%
Vitamin B3	5.048mg	0.399mg	29%
Starch	68.29g		28%
Carbs	80.89g	8.36g	24%
Selenium	19.9µg	7.3µg	23%
Protein	7.51g	18.21g	21%
Vitamin B2	0.05mg	0.285mg	18%
Fiber	1.8g	6g	17%
Vitamin B6	0.452mg	0.234mg	17%
Vitamin K	0.1µg	19.2µg	16%
Magnesium	27mg	86mg	14%
Copper	0.284mg	0.407mg	14%
Phosphorus	153mg	245mg	13%
Fats	1.03g	8.97g	12%
Folate	8µg	54µg	12%
Calories	374kcal	172kcal	10%
Potassium	174mg	515mg	10%
Vitamin B5	0.672mg	0.179mg	10%
Manganese	1.035mg	0.824mg	9%
Choline		47.5mg	9%
Vitamin B1	0.224mg	0.155mg	6%
Saturated fat	0.294g	1.297g	5%
Monounsaturated fat	0.258g	1.981g	4%
Calcium	71mg	102mg	3%
Vitamin C	0mg	1.7mg	2%
Vitamin E	0.03mg	0.35mg	2%
Zinc	1.02mg	1.15mg	1%
Protein per 100 calories	2g	11g	N/A
Calories per 10 g protein	498kcal	94kcal	N/A
Weight per 100 calories	27g	58g	N/A
Unsaturated / Saturated Fat ratio	2	5.4	N/A
Net carbs	79.09g	2.36g	N/A
Sugar	0.33g	3g	N/A
Sodium	2mg	1mg	0%
Tryptophan	0.103mg	0.242mg	0%
Threonine	0.271mg	0.723mg	0%
Isoleucine	0.339mg	0.807mg	0%
Leucine	0.656mg	1.355mg	0%
Lysine	0.215mg	1.108mg	0%
Methionine	0.183mg	0.224mg	0%
Phenylalanine	0.398mg	0.869mg	0%
Valine	0.47mg	0.831mg	0%
Histidine	0.185mg	0.449mg	0%
Fructose	0.02g		0%