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Yardlong bean vs Porridge - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Yardlong bean
Yardlong bean contains less Sugars (difference - 0.03g)
Which food contains less Sodium?
Yardlong bean
Yardlong bean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Yardlong bean
Yardlong bean is lower in glycemic index (difference - 6)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.072g)
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 ($)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Yardlong bean Porridge
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Yardlong bean 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
17
Yardlong bean
3
Porridge
Mineral Summary Score
14
Yardlong bean
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 +1400%
Contains more Magnesium +780%
Contains more Copper +20%
Contains more Zinc +184.6%
Contains more Phosphorus +293.3%
Contains less Sodium -33.3%
Contains more Iron +695.7%
Contains more Calcium +74%
Contains more Potassium +1400%
Contains more Magnesium +780%
Contains more Copper +20%
Contains more Zinc +184.6%
Contains more Phosphorus +293.3%
Contains less Sodium -33.3%
Contains more Iron +695.7%
Contains more Calcium +74%

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 A +∞%
Contains more Vitamin B1 +94.5%
Contains more Vitamin B2 +340%
Contains more Vitamin B6 +84.6%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +29.1%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +94.5%
Contains more Vitamin B2 +340%
Contains more Vitamin B6 +84.6%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +29.1%
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
17%
Yardlong bean
9%
Porridge
Carbohydrates
8%
Yardlong bean
11%
Porridge
Fats
2%
Yardlong bean
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 Yardlong bean Porridge Opinion
Calories 47 50 Porridge
Protein 2.8 1.44 Yardlong bean
Fats 0.4 0.21 Yardlong bean
Vitamin C 18.8 0 Yardlong bean
Carbs 8.35 10.52 Porridge
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 3.74 Porridge
Calcium 50 87 Porridge
Potassium 240 16 Yardlong bean
Magnesium 44 5 Yardlong bean
Sugars 0.03 Porridge
Fiber 0.5 Porridge
Copper 0.048 0.04 Yardlong bean
Zinc 0.37 0.13 Yardlong bean
Starch
Phosphorus 59 15 Yardlong bean
Sodium 4 6 Yardlong bean
Vitamin A 865 0 Yardlong bean
Vitamin E 0.02 Porridge
Vitamin D 0 0
Vitamin B1 0.107 0.055 Yardlong bean
Vitamin B2 0.11 0.025 Yardlong bean
Vitamin B3 0.41 0.52 Porridge
Vitamin B5 0.055 0.071 Porridge
Vitamin B6 0.024 0.013 Yardlong bean
Vitamin B12 0 0
Vitamin K 0.1 Porridge
Folic acid (B9) 0 8 Porridge
Trans Fat 0 Porridge
Saturated Fat 0.105 0.033 Porridge
Monounsaturated Fat 0.036 0.028 Yardlong bean
Polyunsaturated fat 0.169 0.114 Yardlong bean
Tryptophan 0.032 0.02 Yardlong bean
Threonine 0.104 0.045 Yardlong bean
Isoleucine 0.15 0.063 Yardlong bean
Leucine 0.2 0.11 Yardlong bean
Lysine 0.184 0.037 Yardlong bean
Methionine 0.04 0.027 Yardlong bean
Phenylalanine 0.154 0.078 Yardlong bean
Valine 0.162 0.07 Yardlong bean
Histidine 0.09 0.033 Yardlong bean
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.