• Home
  • Guides
  • Semolina vs Broad (Fava) Beans: Which One is Better for You?

Semolina vs Broad (Fava) Beans: Which One is Better for You?

This article explains the key similarities and differences between semolina and broad (fava) beans, foods from the grains and legumes food groups. Read on to learn more about the semolina vs broad (fava) beans comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on February 12, 2023.

Although semolina and broad (fava) beans belong to different food groups, while semolina belong is a grain, and broad (fava) beans belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares semolina and broad (fava) beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how semolina and broad (fava) beans compare specifically.


Semolina (Triticum durum) is a coarse, granular flour that is made from the hard durum wheat, a type of wheat that is high in gluten and protein.

It is a good source of carbohydrates, protein, and small amounts of minerals like iron and zinc. It is also rich in B vitamins such as niacin and thiamin.

Semolina is commonly used in the production of pasta and other traditional Italian dishes like couscous and gnocchi. It is also used in some breads, pastries, and other baked goods. It gives pasta a distinct texture and yellow color due to the presence of carotenoids in the wheat endosperm.

Semolina is gluten-rich, thus, it is not suitable for people with gluten sensitivities or celiac disease. Semolina can be enjoyed in moderate portions as part of a balanced diet, combined with vegetables, lean protein sources, and healthy fats.

Semolina is not an excellent source of any particular vitamin.

However, it contains a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).

Broad (Fava) Beans

Broad beans, also known as fava beans or faba beans (Vicia faba), are a type of legume native to North Africa and the Middle East.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly sweet flavor.

Broad beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as broad bean soup, dips such as Bigilla, and salads.

In addition to being a nutritious food, broad beans have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Broad (Fava) Beans are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.

Semolina vs Broad (Fava) Beans Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing semolina vs broad (fava) beans.

This comparison will start by comparing the caloric value of semolina and broad (fava) beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

SemolinaBroad (Fava) Beans
Energy360 kcal341 kcal
Carbs72.8 g58.3 g
Sugar2.67 g5.7 g
Fiber3.9 g25 g
Protein12.7 g26.1 g
Fat1.05 g1.53 g
Saturated Fat0.15 g0.254 g

Semolina vs Broad (Fava) Beans Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing broad (fava) beans vs semolina for weight loss, broad (fava) beans are slightly lower in calories, with 341 calories per 100 grams, compared to 360 calories per 100 grams of semolina.

However, both semolina and broad (fava) beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Semolina vs Broad (Fava) Beans Protein

Legumes and most legume products, including semolina and broad (fava) beans, are important sources of plant-based protein.

Broad (Fava) Beans offer around 51% more protein than semolina.

Broad (Fava) Beans have 26.1 grams of protein per 100 grams, while semolina has 12.7 grams of protein per 100 grams.

Semolina vs Broad (Fava) Beans Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in semolina and broad (fava) beans.

The total amount of carbohydrates is around 20% higher in semolina than in broad (fava) beans. It have 72.8 grams per 100 grams, compared to 58.3 grams in broad (fava) beans.

There’s less sugar in semolina than in broad (fava) beans, 56% precisely.

One handful of semolina (28 grams) contains 0.7 grams of sugar, while the same amount of broad (fava) beans contains 1.6 grams.

Lastly, let’s take a look at the dietary fiber in semolina and broad (fava) beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 7 grams of fiber per portion, broad (fava) beans are a better source of fiber than semolina which offer 1.1 grams per portion.

Semolina vs Broad (Fava) Beans Fats

Like most other grains and legumes, with the exception of lupins and peanuts, semolina and broad (fava) beans are low in fat.

Fats in semolina and broad (fava) beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in semolina and broad (fava) beans:

  • Semolina: 1.1 grams per 100 grams
  • Broad (Fava) Beans: 1.5 per 100 grams

Speaking of saturated fats, semolina is 33% lower in saturated fats.

Semolina and broad (fava) beans contain 0.2 grams and 0.3 grams of saturated fat per 100 grams, respectively.

Semolina vs Broad (Fava) Beans Vitamins Content

This section will discuss the vitamin content of semolina and broad (fava) beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Semolina has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, broad (fava) beans have a higher amount of vitamin B3 (Niacin), and vitamin E.

Semolina and broad (fava) beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins semolina and broad (fava) beans contain side by side, so you can easily compare them.

SemolinaBroad (Fava) Beans
Vitamin A053 IU
Vitamin C01.4 mg
Vitamin D00
Vitamin B1 (Thiamine)0.28 mg0.555 mg
Vitamin B2 (Riboflavin)0.08 mg0.333 mg
Vitamin B3 (Niacin)3.31 mg2.83 mg
Vitamin B5 (Pantothenic acid)0.58 mg0.976 mg
Vitamin B6 (Pyroxidine)0.103 mg0.366 mg
Vitamin B9 (Folate)72 µg423 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.11 mg0.05 mg
Vitamin K0.1 µg9 µg

Semolina vs Broad (Fava) Beans Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the semolina and broad (fava) beans comparison focuses on their mineral content.

Semolina is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than broad (fava) beans.

On the other hand, broad (fava) beans are a higher amount of selenium.

Check out the table below to learn how semolina and broad (fava) beans compare when it comes to mineral content.

SemolinaBroad (Fava) Beans
Calcium17 mg103 mg
Copper0.189 mg0.824 mg
Fluoride02.2 µg
Iron1.23 mg6.7 mg
Magnesium47 mg192 mg
Manganese0.619 mg1.63 mg
Phosphorus136 mg421 mg
Potassium186 mg1060 mg
Selenium63.2 µg8.2 µg
Sodium1 mg13 mg
Zinc1.05 mg3.14 mg

The Final Word

Semolina and broad (fava) beans are highly nutritious and a great addition to a plant-based diet.

Both semolina and broad (fava) beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.