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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
Infographic link

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 ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Baked beans Porridge
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Baked beans
4%
Porridge
Minerals Daily Need Coverage Score
39%
Baked beans
21%
Porridge

Comparison summary

Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 416mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 1.915g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.8)
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.