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  6. Porridge vs. Cranberry beans

Porridge vs. Cranberry beans — In-Depth Nutrition Comparison

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Summary of differences between Porridge and Cranberry beans

  • Porridge has more Iron, while Cranberry beans has more Folate, Fiber, Copper, Phosphorus, Manganese, Vitamin B1, Potassium, Magnesium, and Zinc.
  • Cranberry beans covers your daily need of Folate 49% more than Porridge.
  • Porridge contains 2 times more Iron than Cranberry beans. While Porridge contains 3.74mg of Iron, Cranberry beans contains only 2.09mg.

These are the specific foods used in this comparison Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Porridge vs Cranberry beans 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.
Porridge
Porridge
3
:
7
Cranberry beans
Cranberry beans
Contains more Calcium +74%
Contains more Iron +78.9%
Contains more Selenium +115.4%
Contains more Magnesium +900%
Contains more Phosphorus +800%
Contains more Potassium +2318.8%
Contains less Sodium -83.3%
Contains more Zinc +776.9%
Contains more Copper +477.5%
Contains more Manganese +∞%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Calcium +74%
Contains more Iron +78.9%
Contains more Selenium +115.4%
Contains more Magnesium +900%
Contains more Phosphorus +800%
Contains more Potassium +2318.8%
Contains less Sodium -83.3%
Contains more Zinc +776.9%
Contains more Copper +477.5%
Contains more Manganese +∞%

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.
Porridge
Porridge
3
:
5
Cranberry beans
Cranberry beans
Contains more Vitamin B1 +281.8%
Contains more Vitamin B2 +176%
Contains more Vitamin B5 +238%
Contains more Vitamin B6 +523.1%
Contains more Folate +1625%
Equal in Vitamin B3 - 0.515
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%
Cranberry 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% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin B1 +281.8%
Contains more Vitamin B2 +176%
Contains more Vitamin B5 +238%
Contains more Vitamin B6 +523.1%
Contains more Folate +1625%
Equal in Vitamin B3 - 0.515

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Porridge
Porridge
1
:
4
Cranberry beans
Cranberry beans
Contains more Water +35.5%
Contains more Protein +548.6%
Contains more Fats +119%
Contains more Carbs +132.5%
Contains more Other +395.5%
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Water +35.5%
Contains more Protein +548.6%
Contains more Fats +119%
Contains more Carbs +132.5%
Contains more Other +395.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Porridge
Porridge
1
:
2
Cranberry beans
Cranberry beans
Contains less Saturated Fat -72.3%
Contains more Monounsaturated Fat +42.9%
Contains more Polyunsaturated fat +74.6%
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains less Saturated Fat -72.3%
Contains more Monounsaturated Fat +42.9%
Contains more Polyunsaturated fat +74.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Cranberry beans Opinion
Net carbs 10.02g 15.86g Cranberry beans
Protein 1.44g 9.34g Cranberry beans
Fats 0.21g 0.46g Cranberry beans
Carbs 10.52g 24.46g Cranberry beans
Calories 50kcal 136kcal Cranberry beans
Sugar 0.03g Cranberry beans
Fiber 0.5g 8.6g Cranberry beans
Calcium 87mg 50mg Porridge
Iron 3.74mg 2.09mg Porridge
Magnesium 5mg 50mg Cranberry beans
Phosphorus 15mg 135mg Cranberry beans
Potassium 16mg 387mg Cranberry beans
Sodium 6mg 1mg Cranberry beans
Zinc 0.13mg 1.14mg Cranberry beans
Copper 0.04mg 0.231mg Cranberry beans
Manganese 0mg 0.37mg Cranberry beans
Selenium 2.8µg 1.3µg Porridge
Vitamin E 0.02mg Porridge
Vitamin B1 0.055mg 0.21mg Cranberry beans
Vitamin B2 0.025mg 0.069mg Cranberry beans
Vitamin B3 0.52mg 0.515mg Porridge
Vitamin B5 0.071mg 0.24mg Cranberry beans
Vitamin B6 0.013mg 0.081mg Cranberry beans
Folate 12µg 207µg Cranberry beans
Vitamin K 0.1µg Porridge
Tryptophan 0.02mg 0.111mg Cranberry beans
Threonine 0.045mg 0.393mg Cranberry beans
Isoleucine 0.063mg 0.412mg Cranberry beans
Leucine 0.11mg 0.746mg Cranberry beans
Lysine 0.037mg 0.641mg Cranberry beans
Methionine 0.027mg 0.14mg Cranberry beans
Phenylalanine 0.078mg 0.505mg Cranberry beans
Valine 0.07mg 0.489mg Cranberry beans
Histidine 0.033mg 0.26mg Cranberry beans
Saturated Fat 0.033g 0.119g Porridge
Monounsaturated Fat 0.028g 0.04g Cranberry beans
Polyunsaturated fat 0.114g 0.199g Cranberry beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Cranberry beans
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
22%
Cranberry beans
Minerals Daily Need Coverage Score
21%
Porridge
38%
Cranberry beans

Comparison summary

Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.086g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 31)
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.
Which food is richer in vitamins?
?
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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.