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  6. Bean vs. Porridge

Bean vs. Porridge — In-Depth Nutrition Comparison

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Important differences between Bean and Porridge

  • Bean has more Fiber, Copper, Phosphorus, Zinc, Vitamin B6, Potassium, Vitamin B1, and Magnesium, however, Porridge has more Iron.
  • Porridge's daily need coverage for Iron is 43% more.
  • Bean has 19 times more Potassium than Porridge. Bean has 296mg of Potassium, while Porridge has 16mg.

The food varieties used in the comparison are Beans, baked, canned, no salt added and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Bean vs Porridge 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.
Bean
Bean
7
:
3
Porridge
Porridge
Contains more Magnesium +540%
Contains more Phosphorus +593.3%
Contains more Potassium +1750%
Contains less Sodium -83.3%
Contains more Zinc +976.9%
Contains more Copper +415%
Contains more Selenium +60.7%
Contains more Calcium +74%
Contains more Iron +1189.7%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +540%
Contains more Phosphorus +593.3%
Contains more Potassium +1750%
Contains less Sodium -83.3%
Contains more Zinc +976.9%
Contains more Copper +415%
Contains more Selenium +60.7%
Contains more Calcium +74%
Contains more Iron +1189.7%

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.
Bean
Bean
8
:
2
Porridge
Porridge
Contains more Vitamin A +∞%
Contains more Vitamin E +650%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +172.7%
Contains more Vitamin B2 +140%
Contains more Vitamin B6 +900%
Contains more Folate +100%
Contains more Vitamin K +700%
Contains more Vitamin B3 +20.9%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +650%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +172.7%
Contains more Vitamin B2 +140%
Contains more Vitamin B6 +900%
Contains more Folate +100%
Contains more Vitamin K +700%
Contains more Vitamin B3 +20.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
4
:
1
Porridge
Porridge
Contains more Protein +233.3%
Contains more Fats +90.5%
Contains more Carbs +94.8%
Contains more Other +677.3%
Contains more Water +20.7%
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +233.3%
Contains more Fats +90.5%
Contains more Carbs +94.8%
Contains more Other +677.3%
Contains more Water +20.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +25%
Contains more Polyunsaturated fat +50.9%
Contains less Saturated Fat -68%
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +25%
Contains more Polyunsaturated fat +50.9%
Contains less Saturated Fat -68%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Porridge
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bean Porridge Opinion
Net carbs 14.99g 10.02g Bean
Protein 4.8g 1.44g Bean
Fats 0.4g 0.21g Bean
Carbs 20.49g 10.52g Bean
Calories 105kcal 50kcal Bean
Sugar 7.78g 0.03g Porridge
Fiber 5.5g 0.5g Bean
Calcium 50mg 87mg Porridge
Iron 0.29mg 3.74mg Porridge
Magnesium 32mg 5mg Bean
Phosphorus 104mg 15mg Bean
Potassium 296mg 16mg Bean
Sodium 1mg 6mg Bean
Zinc 1.4mg 0.13mg Bean
Copper 0.206mg 0.04mg Bean
Selenium 4.5µg 2.8µg Bean
Vitamin A 106IU 0IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg 0.02mg Bean
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.055mg Bean
Vitamin B2 0.06mg 0.025mg Bean
Vitamin B3 0.43mg 0.52mg Porridge
Vitamin B5 0.071mg Porridge
Vitamin B6 0.13mg 0.013mg Bean
Folate 24µg 12µg Bean
Vitamin K 0.8µg 0.1µg Bean
Tryptophan 0.02mg Porridge
Threonine 0.045mg Porridge
Isoleucine 0.063mg Porridge
Leucine 0.11mg Porridge
Lysine 0.037mg Porridge
Methionine 0.027mg Porridge
Phenylalanine 0.078mg Porridge
Valine 0.07mg Porridge
Histidine 0.033mg Porridge
Saturated Fat 0.103g 0.033g Porridge
Monounsaturated Fat 0.035g 0.028g Bean
Polyunsaturated fat 0.172g 0.114g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Bean
4%
Porridge
Minerals Daily Need Coverage Score
25%
Bean
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 7.75g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.07g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.