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Bean vs Porridge - In-Depth Nutrition Comparison

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A recap on differences between Bean and Porridge

  • Porridge has less Folate, Copper, Fiber, Phosphorus, Vitamin B1, Manganese, Selenium, Magnesium, Potassium, and Vitamin B6.
  • Bean covers your daily Folate needs 128% more than Porridge.
  • Porridge contains 10000000 times less Manganese than Bean. Bean contains 1.148mg of Manganese, while Porridge contains 0mg.

Food varieties used in this article are Beans, pinto, mature seeds, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Bean vs Porridge infographic
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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
Bean
7
:
Contains more Calcium +29.9%
Contains more Iron +35.6%
Contains more Magnesium +3420%
Contains more Phosphorus +2640%
Contains more Potassium +8606.3%
Contains more Zinc +1653.8%
Contains more Copper +2132.5%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Calcium +29.9%
Contains more Iron +35.6%
Contains more Magnesium +3420%
Contains more Phosphorus +2640%
Contains more Potassium +8606.3%
Contains more Zinc +1653.8%
Contains more Copper +2132.5%
Contains less Sodium -50%

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
Bean
9
:
Contains more Vitamin E +950%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1196.4%
Contains more Vitamin B2 +748%
Contains more Vitamin B3 +125.8%
Contains more Vitamin B5 +1005.6%
Contains more Vitamin B6 +3546.2%
Contains more Folate +4275%
Contains more Vitamin K +5500%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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%
Contains more Vitamin E +950%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1196.4%
Contains more Vitamin B2 +748%
Contains more Vitamin B3 +125.8%
Contains more Vitamin B5 +1005.6%
Contains more Vitamin B6 +3546.2%
Contains more Folate +4275%
Contains more Vitamin K +5500%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Porridge Opinion
Net carbs 47.05g 10.02g Bean
Protein 21.42g 1.44g Bean
Fats 1.23g 0.21g Bean
Carbs 62.55g 10.52g Bean
Calories 347kcal 50kcal Bean
Starch 34.17g g Bean
Fructose 0g g Bean
Sugar 2.11g 0.03g Porridge
Fiber 15.5g 0.5g Bean
Calcium 113mg 87mg Bean
Iron 5.07mg 3.74mg Bean
Magnesium 176mg 5mg Bean
Phosphorus 411mg 15mg Bean
Potassium 1393mg 16mg Bean
Sodium 12mg 6mg Porridge
Zinc 2.28mg 0.13mg Bean
Copper 0.893mg 0.04mg Bean
Vitamin A 0IU 0IU
Vitamin E 0.21mg 0.02mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 0mg Bean
Vitamin B1 0.713mg 0.055mg Bean
Vitamin B2 0.212mg 0.025mg Bean
Vitamin B3 1.174mg 0.52mg Bean
Vitamin B5 0.785mg 0.071mg Bean
Vitamin B6 0.474mg 0.013mg Bean
Folate 525µg 12µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 0.1µg Bean
Tryptophan 0.237mg 0.02mg Bean
Threonine 0.81mg 0.045mg Bean
Isoleucine 0.871mg 0.063mg Bean
Leucine 1.558mg 0.11mg Bean
Lysine 1.356mg 0.037mg Bean
Methionine 0.259mg 0.027mg Bean
Phenylalanine 1.095mg 0.078mg Bean
Valine 0.998mg 0.07mg Bean
Histidine 0.556mg 0.033mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Porridge
Saturated Fat 0.235g 0.033g Porridge
Monounsaturated Fat 0.229g 0.028g Bean
Polyunsaturated fat 0.407g 0.114g Bean

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
4
Porridge
Mineral Summary Score
126
Bean
24
Porridge

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 food.
Protein
129%
Bean
9%
Porridge
Carbohydrates
63%
Bean
11%
Porridge
Fats
6%
Bean
1%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 2.08g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.202g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.