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  6. Kidney beans vs. Porridge

Kidney beans vs. Porridge — In-Depth Nutrition Comparison

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Differences between Kidney beans and Porridge

  • Kidney beans has more Folate, Fiber, Copper, Manganese, Phosphorus, Potassium, Magnesium, Vitamin B1, and Vitamin B6, while Porridge has more Iron.
  • Kidney beans's daily need coverage for Folate is 30% higher.

The food types used in this comparison are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Kidney beans 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.
Kidney beans
Kidney beans
7
:
3
Porridge
Porridge
Contains more Magnesium +740%
Contains more Phosphorus +820%
Contains more Potassium +2431.3%
Contains less Sodium -83.3%
Contains more Zinc +669.2%
Contains more Copper +440%
Contains more Manganese +∞%
Contains more Calcium +148.6%
Contains more Iron +68.5%
Contains more Selenium +154.5%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +740%
Contains more Phosphorus +820%
Contains more Potassium +2431.3%
Contains less Sodium -83.3%
Contains more Zinc +669.2%
Contains more Copper +440%
Contains more Manganese +∞%
Contains more Calcium +148.6%
Contains more Iron +68.5%
Contains more Selenium +154.5%

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.
Kidney beans
Kidney beans
9
:
0
Porridge
Porridge
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +190.9%
Contains more Vitamin B2 +132%
Contains more Vitamin B3 +11.2%
Contains more Vitamin B5 +209.9%
Contains more Vitamin B6 +823.1%
Contains more Folate +983.3%
Contains more Vitamin K +8300%
Equal in Vitamin B3 - 0.52
Kidney beans
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% 4% 40% 14% 11% 14% 28% 98% 0% 22%
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 E +50%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +190.9%
Contains more Vitamin B2 +132%
Contains more Vitamin B3 +11.2%
Contains more Vitamin B5 +209.9%
Contains more Vitamin B6 +823.1%
Contains more Folate +983.3%
Contains more Vitamin K +8300%
Equal in Vitamin B3 - 0.52

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
4
:
1
Porridge
Porridge
Contains more Protein +502.1%
Contains more Fats +138.1%
Contains more Carbs +116.7%
Contains more Other +395.5%
Contains more Water +30.9%
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 +502.1%
Contains more Fats +138.1%
Contains more Carbs +116.7%
Contains more Other +395.5%
Contains more Water +30.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +39.3%
Contains more Polyunsaturated fat +143.9%
Contains less Saturated Fat -54.8%
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +39.3%
Contains more Polyunsaturated fat +143.9%
Contains less Saturated Fat -54.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans 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 Kidney beans Porridge Opinion
Net carbs 16.4g 10.02g Kidney beans
Protein 8.67g 1.44g Kidney beans
Fats 0.5g 0.21g Kidney beans
Carbs 22.8g 10.52g Kidney beans
Calories 127kcal 50kcal Kidney beans
Sugar 0.32g 0.03g Porridge
Fiber 6.4g 0.5g Kidney beans
Calcium 35mg 87mg Porridge
Iron 2.22mg 3.74mg Porridge
Magnesium 42mg 5mg Kidney beans
Phosphorus 138mg 15mg Kidney beans
Potassium 405mg 16mg Kidney beans
Sodium 1mg 6mg Kidney beans
Zinc 1mg 0.13mg Kidney beans
Copper 0.216mg 0.04mg Kidney beans
Manganese 0.43mg 0mg Kidney beans
Selenium 1.1µg 2.8µg Porridge
Vitamin E 0.03mg 0.02mg Kidney beans
Vitamin C 1.2mg 0mg Kidney beans
Vitamin B1 0.16mg 0.055mg Kidney beans
Vitamin B2 0.058mg 0.025mg Kidney beans
Vitamin B3 0.578mg 0.52mg Kidney beans
Vitamin B5 0.22mg 0.071mg Kidney beans
Vitamin B6 0.12mg 0.013mg Kidney beans
Folate 130µg 12µg Kidney beans
Vitamin K 8.4µg 0.1µg Kidney beans
Tryptophan 0.104mg 0.02mg Kidney beans
Threonine 0.319mg 0.045mg Kidney beans
Isoleucine 0.41mg 0.063mg Kidney beans
Leucine 0.736mg 0.11mg Kidney beans
Lysine 0.607mg 0.037mg Kidney beans
Methionine 0.113mg 0.027mg Kidney beans
Phenylalanine 0.511mg 0.078mg Kidney beans
Valine 0.5mg 0.07mg Kidney beans
Histidine 0.238mg 0.033mg Kidney beans
Saturated Fat 0.073g 0.033g Porridge
Monounsaturated Fat 0.039g 0.028g Kidney beans
Polyunsaturated fat 0.278g 0.114g Kidney beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans 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
19%
Kidney beans
4%
Porridge
Minerals Daily Need Coverage Score
38%
Kidney beans
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.29g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.04g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.2)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 44)
Which food is richer in vitamins?
Kidney beans
Kidney beans 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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.