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Porridge vs. Bean — In-Depth Nutrition Comparison

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Important differences between Porridge and Bean

  • Porridge has more Iron, however, Bean has more Fiber, Copper, Phosphorus, Zinc, Vitamin B6, Potassium, Vitamin B1, and Magnesium.
  • Porridge's daily need coverage for Iron is 43% more.
  • Porridge has 2 times more Calcium than Bean. Porridge has 87mg of Calcium, while Bean has 50mg.

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

Infographic

Porridge vs Bean 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.
:
7
Bean
Contains more Calcium +74%
Contains more Iron +1189.7%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Calcium +74%
Contains more Iron +1189.7%
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%

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.
:
8
Bean
Contains more Vitamin B3 +20.9%
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%
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%
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%
Contains more Vitamin B3 +20.9%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Porridge Bean
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 Porridge Bean Opinion
Net carbs 10.02g 14.99g Bean
Protein 1.44g 4.8g Bean
Fats 0.21g 0.4g Bean
Carbs 10.52g 20.49g Bean
Calories 50kcal 105kcal Bean
Sugar 0.03g 7.78g Porridge
Fiber 0.5g 5.5g Bean
Calcium 87mg 50mg Porridge
Iron 3.74mg 0.29mg Porridge
Magnesium 5mg 32mg Bean
Phosphorus 15mg 104mg Bean
Potassium 16mg 296mg Bean
Sodium 6mg 1mg Bean
Zinc 0.13mg 1.4mg Bean
Copper 0.04mg 0.206mg Bean
Selenium 2.8µg 4.5µg Bean
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.02mg 0.15mg Bean
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.055mg 0.15mg Bean
Vitamin B2 0.025mg 0.06mg Bean
Vitamin B3 0.52mg 0.43mg Porridge
Vitamin B5 0.071mg Porridge
Vitamin B6 0.013mg 0.13mg Bean
Folate 12µg 24µg Bean
Vitamin K 0.1µg 0.8µg 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 0.033g 0.103g Porridge
Monounsaturated Fat 0.028g 0.035g Bean
Polyunsaturated fat 0.114g 0.172g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Bean
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
4%
Porridge
11%
Bean
Minerals Daily Need Coverage Score
21%
Porridge
25%
Bean

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