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Semolina vs Kidney Beans: How Do They Compare?

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

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

Although semolina and kidney beans belong to different food groups, while semolina belong is a grain, and kidney 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 kidney 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 kidney beans compare specifically.

Semolina

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).

Kidney Beans

Kidney beans (Phaseolus vulgaris) are a type of legume native to Central and South America.

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

Kidney 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 kidney bean soup, chili, and salads.

In addition to being a nutritious food, kidney 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.

Kidney Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin K and some Vitamin C.

Semolina vs Kidney 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 kidney beans.

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

SemolinaKidney Beans
Energy360 kcal333 kcal
Carbs72.8 g60 g
Sugar2.67 g2.23 g
Fiber3.9 g24.9 g
Protein12.7 g23.6 g
Fat1.05 g0.83 g
Saturated Fat0.15 g0.12 g

Semolina vs Kidney 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 kidney beans vs semolina for weight loss, kidney beans are slightly lower in calories, with 333 calories per 100 grams, compared to 360 calories per 100 grams of semolina.

However, both semolina and kidney 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 Kidney Beans Protein

Legumes and most legume products, including semolina and kidney beans, are important sources of plant-based protein.

Kidney Beans offer around 46% more protein than semolina.

Kidney Beans have 23.6 grams of protein per 100 grams, while semolina has 12.7 grams of protein per 100 grams.

Semolina vs Kidney 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 kidney beans.

The total amount of carbohydrates is around 18% higher in semolina than in kidney beans. It have 72.8 grams per 100 grams, compared to 60 grams in kidney beans.

There’s less sugar in kidney beans than in semolina, 14% precisely.

One handful of kidney beans (28 grams) contains 0.6 grams of sugar, while the same amount of semolina contains 0.7 grams.

Lastly, let’s take a look at the dietary fiber in semolina and kidney 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, kidney beans are a better source of fiber than semolina which offer 1.1 grams per portion.

Semolina vs Kidney Beans Fats

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

Fats in semolina and kidney beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in semolina and kidney beans:

  • Semolina: 1.1 grams per 100 grams
  • Kidney Beans: 0.8 per 100 grams

Speaking of saturated fats, kidney beans are 50% lower in saturated fats.

Kidney Beans and semolina contain 0.1 grams and 0.2 grams of saturated fat per 100 grams, respectively.

Semolina vs Kidney Beans Vitamins Content

This section will discuss the vitamin content of semolina and kidney 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 C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, kidney beans have a higher amount of vitamin B3 (Niacin).

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

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

SemolinaKidney Beans
Vitamin A00
Vitamin C04.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.28 mg0.529 mg
Vitamin B2 (Riboflavin)0.08 mg0.219 mg
Vitamin B3 (Niacin)3.31 mg2.06 mg
Vitamin B5 (Pantothenic acid)0.58 mg0.78 mg
Vitamin B6 (Pyroxidine)0.103 mg0.397 mg
Vitamin B9 (Folate)72 µg394 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.11 mg0.22 mg
Vitamin K0.1 µg19 µg

Semolina vs Kidney 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 kidney 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 kidney beans.

On the other hand, kidney beans are a higher amount of selenium.

Check out the table below to learn how semolina and kidney beans compare when it comes to mineral content.

SemolinaKidney Beans
Calcium17 mg143 mg
Copper0.189 mg0.958 mg
Fluoride02.2 µg
Iron1.23 mg8.2 mg
Magnesium47 mg140 mg
Manganese0.619 mg1.02 mg
Phosphorus136 mg407 mg
Potassium186 mg1410 mg
Selenium63.2 µg3.2 µg
Sodium1 mg24 mg
Zinc1.05 mg2.79 mg

The Final Word

Semolina and kidney beans are highly nutritious and a great addition to a plant-based diet.

Both semolina and kidney 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.

Sources

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