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Porridge vs Refried beans - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Refried beans
Refried beans is relatively richer in vitamins
Which food contains less Sugars?
Porridge
Porridge contains less Sugars (difference - 0.51g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 364mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.598g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Porridge Refried beans
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Porridge Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Porridge
8
Refried beans
Mineral Summary Score
13
Porridge
24
Refried beans

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +159.7%
Contains more Calcium +200%
Contains less Sodium -98.4%
Contains more Potassium +1893.8%
Contains more Magnesium +600%
Contains more Copper +222.5%
Contains more Zinc +346.2%
Contains more Phosphorus +513.3%
Contains more Iron +159.7%
Contains more Calcium +200%
Contains less Sodium -98.4%
Contains more Potassium +1893.8%
Contains more Magnesium +600%
Contains more Copper +222.5%
Contains more Zinc +346.2%
Contains more Phosphorus +513.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B3 +41.7%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +∞%
Contains more Vitamin E +350%
Contains more Vitamin B1 +38.2%
Contains more Vitamin B2 +216%
Contains more Vitamin B5 +166.2%
Contains more Vitamin B6 +692.3%
Contains more Vitamin K +2000%
Contains more Vitamin B3 +41.7%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +∞%
Contains more Vitamin E +350%
Contains more Vitamin B1 +38.2%
Contains more Vitamin B2 +216%
Contains more Vitamin B5 +166.2%
Contains more Vitamin B6 +692.3%
Contains more Vitamin K +2000%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Porridge
30%
Refried beans
Carbohydrates
11%
Porridge
14%
Refried beans
Fats
1%
Porridge
9%
Refried beans

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Porridge Refried beans Opinion
Calories 50 90 Refried beans
Protein 1.44 4.98 Refried beans
Fats 0.21 2.01 Refried beans
Vitamin C 0 6 Refried beans
Carbs 10.52 13.55 Refried beans
Cholesterol 0 0
Vitamin D 0 0
Iron 3.74 1.44 Porridge
Calcium 87 29 Porridge
Potassium 16 319 Refried beans
Magnesium 5 35 Refried beans
Sugars 0.03 0.54 Refried beans
Fiber 0.5 3.7 Refried beans
Copper 0.04 0.129 Refried beans
Zinc 0.13 0.58 Refried beans
Starch 7.43 Refried beans
Phosphorus 15 92 Refried beans
Sodium 6 370 Porridge
Vitamin A 0 0
Vitamin E 0.02 0.09 Refried beans
Vitamin D 0 0
Vitamin B1 0.055 0.076 Refried beans
Vitamin B2 0.025 0.079 Refried beans
Vitamin B3 0.52 0.367 Porridge
Vitamin B5 0.071 0.189 Refried beans
Vitamin B6 0.013 0.103 Refried beans
Vitamin B12 0 0
Vitamin K 0.1 2.1 Refried beans
Folic acid (B9) 8 0 Porridge
Trans Fat 0.016 Porridge
Saturated Fat 0.033 0.631 Porridge
Monounsaturated Fat 0.028 0.601 Refried beans
Polyunsaturated fat 0.114 0.543 Refried beans
Tryptophan 0.02 0.065 Refried beans
Threonine 0.045 0.231 Refried beans
Isoleucine 0.063 0.242 Refried beans
Leucine 0.11 0.438 Refried beans
Lysine 0.037 0.377 Refried beans
Methionine 0.027 0.083 Refried beans
Phenylalanine 0.078 0.297 Refried beans
Valine 0.07 0.287 Refried beans
Histidine 0.033 153 Refried beans
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.