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Refried beans vs Porridge - 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.
Refried beans Porridge
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
Refried beans Porridge
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
8
Refried beans
3
Porridge
Mineral Summary Score
24
Refried beans
13
Porridge

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 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%
Contains more Iron +159.7%
Contains more Calcium +200%
Contains less Sodium -98.4%

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 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%
Contains more Vitamin B3 +41.7%
Contains more Folic acid (B9) +∞%

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
30%
Refried beans
9%
Porridge
Carbohydrates
14%
Refried beans
11%
Porridge
Fats
9%
Refried beans
1%
Porridge

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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 Refried beans Porridge Opinion
Calories 90 50 Refried beans
Protein 4.98 1.44 Refried beans
Fats 2.01 0.21 Refried beans
Vitamin C 6 0 Refried beans
Carbs 13.55 10.52 Refried beans
Cholesterol 0 0
Vitamin D 0 0
Iron 1.44 3.74 Porridge
Calcium 29 87 Porridge
Potassium 319 16 Refried beans
Magnesium 35 5 Refried beans
Sugars 0.54 0.03 Refried beans
Fiber 3.7 0.5 Refried beans
Copper 0.129 0.04 Refried beans
Zinc 0.58 0.13 Refried beans
Starch 7.43 Refried beans
Phosphorus 92 15 Refried beans
Sodium 370 6 Porridge
Vitamin A 0 0
Vitamin E 0.09 0.02 Refried beans
Vitamin D 0 0
Vitamin B1 0.076 0.055 Refried beans
Vitamin B2 0.079 0.025 Refried beans
Vitamin B3 0.367 0.52 Porridge
Vitamin B5 0.189 0.071 Refried beans
Vitamin B6 0.103 0.013 Refried beans
Vitamin B12 0 0
Vitamin K 2.1 0.1 Refried beans
Folic acid (B9) 0 8 Porridge
Trans Fat 0.016 Porridge
Saturated Fat 0.631 0.033 Porridge
Monounsaturated Fat 0.601 0.028 Refried beans
Polyunsaturated fat 0.543 0.114 Refried beans
Tryptophan 0.065 0.02 Refried beans
Threonine 0.231 0.045 Refried beans
Isoleucine 0.242 0.063 Refried beans
Leucine 0.438 0.11 Refried beans
Lysine 0.377 0.037 Refried beans
Methionine 0.083 0.027 Refried beans
Phenylalanine 0.297 0.078 Refried beans
Valine 0.287 0.07 Refried beans
Histidine 153 0.033 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.