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Porridge vs. Green bean — In-Depth Nutrition Comparison

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What are the main differences between Porridge and Green bean?

  • Porridge is richer in Iron, yet Green bean is richer in Vitamin K, Manganese, Fiber, Vitamin C, Vitamin B2, and Folate.
  • Green bean's daily need coverage for Vitamin K is 40% higher.
  • Porridge has 6 times more Iron than Green bean. Porridge has 3.74mg of Iron, while Green bean has 0.65mg.

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

Infographic

Porridge vs Green 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.
Contains more Calcium +97.7%
Contains more Iron +475.4%
Contains more Selenium +1300%
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 +∞%
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 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Calcium +97.7%
Contains more Iron +475.4%
Contains more Selenium +1300%
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 +∞%

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.
:
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 - 0.074
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 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
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 - 0.074

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +33.5%
Contains more Protein +31.3%
Contains more Fats +33.3%
Contains more Other +231.8%
Equal in Water - 89.22
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Carbs +33.5%
Contains more Protein +31.3%
Contains more Fats +33.3%
Contains more Other +231.8%
Equal in Water - 89.22

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
  2. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.