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  6. Semolina vs. Yellow beans

Semolina vs. Yellow beans — In-Depth Nutrition Comparison

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The main differences between semolina and yellow beans

  • Semolina is richer in selenium, vitamin B3, manganese, vitamin B6, carbs, and copper, yet yellow beans are richer in fiber, iron, folate, and magnesium.
  • Daily need coverage for fiber for yellow beans is 34% higher.
  • Semolina contains 15 times more selenium than yellow beans. Semolina contains 19.9µg of selenium, while yellow beans contain 1.3µg.

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

Infographic

Semolina vs Yellow beans infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
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%
Contains more CalciumCalcium +14.5%
Contains more CopperCopper +52.7%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +127.5%
Contains more SeleniumSelenium +1430.8%
Contains more MagnesiumMagnesium +174.1%
Contains more PotassiumPotassium +86.8%
Contains more IronIron +235.1%
Contains more PhosphorusPhosphorus +19.6%
~equal in Zinc ~1.06mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
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 6% 0% 0% 19% 47% 24% 13% 14% 30% 0% 8.8% 61%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Yellow beans DV% diff.
Fiber 1.8g 10.4g 34%
Selenium 19.9µg 1.3µg 34%
Starch 68.29g 28%
Vitamin B3 5.048mg 0.708mg 27%
Manganese 1.035mg 0.455mg 25%
Vitamin B6 0.452mg 0.129mg 25%
Iron 0.74mg 2.48mg 22%
Carbs 80.89g 25.28g 19%
Folate 8µg 81µg 18%
Calories 374kcal 144kcal 12%
Magnesium 27mg 74mg 11%
Copper 0.284mg 0.186mg 11%
Vitamin B5 0.672mg 0.229mg 9%
Vitamin E 0.03mg 0.94mg 6%
Choline 35.2mg 6%
Potassium 174mg 325mg 4%
Phosphorus 153mg 183mg 4%
Vitamin B2 0.05mg 0.103mg 4%
Protein 7.51g 9.16g 3%
Vitamin B1 0.224mg 0.187mg 3%
Vitamin K 0.1µg 3.5µg 3%
Vitamin C 0mg 1.8mg 2%
Calcium 71mg 62mg 1%
Polyunsaturated fat 0.322g 0.466g 1%
Protein per 100 calories 2g 6.4g N/A
Calories per 10 g protein 498kcal 157kcal N/A
Weight per 100 calories 27g 69g N/A
Fats 1.03g 1.08g 0%
Net carbs 79.09g 14.88g N/A
Sugar 0.33g 0.34g N/A
Zinc 1.02mg 1.06mg 0%
Sodium 2mg 5mg 0%
Saturated fat 0.294g 0.279g 0%
Monounsaturated fat 0.258g 0.094g 0%
Tryptophan 0.103mg 0.108mg 0%
Threonine 0.271mg 0.386mg 0%
Isoleucine 0.339mg 0.405mg 0%
Leucine 0.656mg 0.732mg 0%
Lysine 0.215mg 0.629mg 0%
Methionine 0.183mg 0.138mg 0%
Phenylalanine 0.398mg 0.496mg 0%
Valine 0.47mg 0.479mg 0%
Histidine 0.185mg 0.255mg 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
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 g
Contains more CarbsCarbs +220%
Contains more ProteinProtein +22%
Contains more WaterWater +538.7%
~equal in Fats ~1.08g

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

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