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  6. Baked beans vs. Porridge

Baked beans vs. Porridge — In-Depth Nutrition Comparison

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How are baked beans and porridge different?

  • Baked beans are richer in fiber, phosphorus, copper, manganese, potassium, magnesium, and folate, while porridge is higher in iron.
  • Porridge covers your daily need for iron, 22% more than baked beans.
  • Porridge is lower in sodium.
  • Porridge has a higher glycemic index (66) than baked beans (40).

Beans, baked, home prepared and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types were used in this article.

Infographic

Baked beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +760%
Contains more PotassiumPotassium +2137.5%
Contains more CopperCopper +297.5%
Contains more ZincZinc +461.5%
Contains more PhosphorusPhosphorus +626.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +103.6%
Contains more CalciumCalcium +42.6%
Contains more IronIron +87.9%
Contains less SodiumSodium -98.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +147.3%
Contains more Vitamin B2Vitamin B2 +96%
Contains more Vitamin B5Vitamin B5 +118.3%
Contains more Vitamin B6Vitamin B6 +592.3%
Contains more FolateFolate +300%
Contains more Vitamin B3Vitamin B3 +27.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Baked beans Porridge DV% diff.
Iron 1.99mg 3.74mg 22%
Fiber 5.5g 0.5g 20%
Sodium 422mg 6mg 18%
Copper 0.159mg 0.04mg 13%
Phosphorus 109mg 15mg 13%
Manganese 0.255mg 0mg 11%
Potassium 358mg 16mg 10%
Saturated fat 1.948g 0.033g 9%
Folate 48µg 12µg 9%
Magnesium 43mg 5mg 9%
Fats 5.15g 0.21g 8%
Protein 5.54g 1.44g 8%
Vitamin B1 0.136mg 0.055mg 7%
Vitamin B6 0.09mg 0.013mg 6%
Calories 155kcal 50kcal 5%
Monounsaturated fat 2.133g 0.028g 5%
Selenium 5.7µg 2.8µg 5%
Zinc 0.73mg 0.13mg 5%
Polyunsaturated fat 0.74g 0.114g 4%
Carbs 21.63g 10.52g 4%
Calcium 61mg 87mg 3%
Vitamin B2 0.049mg 0.025mg 2%
Vitamin B5 0.155mg 0.071mg 2%
Cholesterol 5mg 0mg 2%
Vitamin C 1.1mg 0mg 1%
Vitamin B3 0.408mg 0.52mg 1%
Net carbs 16.13g 10.02g N/A
Sugar 0.03g N/A
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.067mg 0.02mg 0%
Threonine 0.228mg 0.045mg 0%
Isoleucine 0.242mg 0.063mg 0%
Leucine 0.428mg 0.11mg 0%
Lysine 0.379mg 0.037mg 0%
Methionine 0.086mg 0.027mg 0%
Phenylalanine 0.287mg 0.078mg 0%
Valine 0.282mg 0.07mg 0%
Histidine 0.153mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +284.7%
Contains more FatsFats +2352.4%
Contains more CarbsCarbs +105.6%
Contains more OtherOther +1040.9%
Contains more WaterWater +34.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +7517.9%
Contains more Poly. FatPolyunsaturated fat +549.1%
Contains less Sat. FatSaturated fat -98.3%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.