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  6. Green bean vs. Porridge

Green bean vs. Porridge — In-Depth Nutrition Comparison

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What are the main differences between Green bean and Porridge?

  • Green bean is richer in Vitamin K, Manganese, Fiber, Vitamin C, Vitamin B2, and Folate, yet Porridge is richer in Iron.
  • Green bean's daily need coverage for Vitamin K is 40% higher.

We used Beans, snap, green, cooked, boiled, drained, without salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this comparison.

Infographic

Green 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.
Green bean
Green bean
7
:
3
Porridge
Porridge
Contains more Magnesium +260%
Contains more Phosphorus +93.3%
Contains more Potassium +812.5%
Contains less Sodium -83.3%
Contains more Zinc +92.3%
Contains more Copper +42.5%
Contains more Manganese +∞%
Contains more Calcium +97.7%
Contains more Iron +475.4%
Contains more Selenium +1300%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +260%
Contains more Phosphorus +93.3%
Contains more Potassium +812.5%
Contains less Sodium -83.3%
Contains more Zinc +92.3%
Contains more Copper +42.5%
Contains more Manganese +∞%
Contains more Calcium +97.7%
Contains more Iron +475.4%
Contains more Selenium +1300%

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.
Green bean
Green bean
10
:
0
Porridge
Porridge
Contains more Vitamin A +∞%
Contains more Vitamin E +2200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +34.5%
Contains more Vitamin B2 +288%
Contains more Vitamin B3 +18.1%
Contains more Vitamin B6 +330.8%
Contains more Folate +175%
Contains more Vitamin K +47800%
Equal in Vitamin B5 - 0.071
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
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 +2200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +34.5%
Contains more Vitamin B2 +288%
Contains more Vitamin B3 +18.1%
Contains more Vitamin B6 +330.8%
Contains more Folate +175%
Contains more Vitamin K +47800%
Equal in Vitamin B5 - 0.071

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean
Green bean
4
:
1
Porridge
Porridge
Contains more Protein +31.3%
Contains more Fats +33.3%
Contains more Other +231.8%
Contains more Carbs +33.5%
Equal in Water - 87.61
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +31.3%
Contains more Fats +33.3%
Contains more Other +231.8%
Contains more Carbs +33.5%
Equal in Water - 87.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean
Green bean
1
:
2
Porridge
Porridge
Contains more Polyunsaturated fat +27.2%
Contains less Saturated Fat -48.4%
Contains more Monounsaturated Fat +154.5%
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Polyunsaturated fat +27.2%
Contains less Saturated Fat -48.4%
Contains more Monounsaturated Fat +154.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green 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 Green bean Porridge Opinion
Net carbs 4.68g 10.02g Porridge
Protein 1.89g 1.44g Green bean
Fats 0.28g 0.21g Green bean
Carbs 7.88g 10.52g Porridge
Calories 35kcal 50kcal Porridge
Sugar 3.63g 0.03g Porridge
Fiber 3.2g 0.5g Green bean
Calcium 44mg 87mg Porridge
Iron 0.65mg 3.74mg Porridge
Magnesium 18mg 5mg Green bean
Phosphorus 29mg 15mg Green bean
Potassium 146mg 16mg Green bean
Sodium 1mg 6mg Green bean
Zinc 0.25mg 0.13mg Green bean
Copper 0.057mg 0.04mg Green bean
Manganese 0.285mg 0mg Green bean
Selenium 0.2µg 2.8µg Porridge
Vitamin A 633IU 0IU Green bean
Vitamin A RAE 32µg 0µg Green bean
Vitamin E 0.46mg 0.02mg Green bean
Vitamin C 9.7mg 0mg Green bean
Vitamin B1 0.074mg 0.055mg Green bean
Vitamin B2 0.097mg 0.025mg Green bean
Vitamin B3 0.614mg 0.52mg Green bean
Vitamin B5 0.074mg 0.071mg Green bean
Vitamin B6 0.056mg 0.013mg Green bean
Folate 33µg 12µg Green bean
Vitamin K 47.9µg 0.1µg Green bean
Tryptophan 0.02mg 0.02mg
Threonine 0.082mg 0.045mg Green bean
Isoleucine 0.069mg 0.063mg Green bean
Leucine 0.116mg 0.11mg Green bean
Lysine 0.091mg 0.037mg Green bean
Methionine 0.023mg 0.027mg Porridge
Phenylalanine 0.069mg 0.078mg Porridge
Valine 0.093mg 0.07mg Green bean
Histidine 0.035mg 0.033mg Green bean
Saturated Fat 0.064g 0.033g Porridge
Monounsaturated Fat 0.011g 0.028g Porridge
Polyunsaturated fat 0.145g 0.114g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green 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
24%
Green bean
4%
Porridge
Minerals Daily Need Coverage Score
14%
Green bean
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 3.6g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.031g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.8)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 46)
Which food is richer in vitamins?
Green bean
Green 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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.