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  6. Black turtle bean vs. Porridge

Black turtle bean vs. Porridge — In-Depth Nutrition Comparison

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How are Black turtle bean and Porridge different?

  • Black turtle bean has more Folate, Copper, Vitamin B1, Iron, Phosphorus, Fiber, Potassium, Manganese, Magnesium, and Vitamin B6 than Porridge.
  • Daily need coverage for Folate from Black turtle bean is 108% higher.

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

Infographic

Black turtle bean 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.
Black turtle bean
Black turtle bean
9
:
1
Porridge
Porridge
Contains more Calcium +83.9%
Contains more Iron +132.6%
Contains more Magnesium +3100%
Contains more Phosphorus +2833.3%
Contains more Potassium +9275%
Contains more Zinc +1592.3%
Contains more Copper +2400%
Contains more Manganese +∞%
Contains more Selenium +14.3%
Contains less Sodium -33.3%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Calcium +83.9%
Contains more Iron +132.6%
Contains more Magnesium +3100%
Contains more Phosphorus +2833.3%
Contains more Potassium +9275%
Contains more Zinc +1592.3%
Contains more Copper +2400%
Contains more Manganese +∞%
Contains more Selenium +14.3%
Contains less Sodium -33.3%

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.
Black turtle bean
Black turtle bean
9
:
0
Porridge
Porridge
Contains more Vitamin A +∞%
Contains more Vitamin E +950%
Contains more Vitamin B1 +1536.4%
Contains more Vitamin B2 +672%
Contains more Vitamin B3 +276%
Contains more Vitamin B5 +1166.2%
Contains more Vitamin B6 +2100%
Contains more Folate +3600%
Contains more Vitamin K +5500%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Porridge
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 A +∞%
Contains more Vitamin E +950%
Contains more Vitamin B1 +1536.4%
Contains more Vitamin B2 +672%
Contains more Vitamin B3 +276%
Contains more Vitamin B5 +1166.2%
Contains more Vitamin B6 +2100%
Contains more Folate +3600%
Contains more Vitamin K +5500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
4
:
1
Porridge
Porridge
Contains more Protein +1375.7%
Contains more Fats +328.6%
Contains more Carbs +501.2%
Contains more Other +1536.4%
Contains more Water +696.5%
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +1375.7%
Contains more Fats +328.6%
Contains more Carbs +501.2%
Contains more Other +1536.4%
Contains more Water +696.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +178.6%
Contains more Polyunsaturated fat +239.5%
Contains less Saturated Fat -85.8%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +178.6%
Contains more Polyunsaturated fat +239.5%
Contains less Saturated Fat -85.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle 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 Black turtle bean Porridge Opinion
Net carbs 47.75g 10.02g Black turtle bean
Protein 21.25g 1.44g Black turtle bean
Fats 0.9g 0.21g Black turtle bean
Carbs 63.25g 10.52g Black turtle bean
Calories 339kcal 50kcal Black turtle bean
Sugar 2.12g 0.03g Porridge
Fiber 15.5g 0.5g Black turtle bean
Calcium 160mg 87mg Black turtle bean
Iron 8.7mg 3.74mg Black turtle bean
Magnesium 160mg 5mg Black turtle bean
Phosphorus 440mg 15mg Black turtle bean
Potassium 1500mg 16mg Black turtle bean
Sodium 9mg 6mg Porridge
Zinc 2.2mg 0.13mg Black turtle bean
Copper 1mg 0.04mg Black turtle bean
Manganese 1mg 0mg Black turtle bean
Selenium 3.2µg 2.8µg Black turtle bean
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg 0.02mg Black turtle bean
Vitamin B1 0.9mg 0.055mg Black turtle bean
Vitamin B2 0.193mg 0.025mg Black turtle bean
Vitamin B3 1.955mg 0.52mg Black turtle bean
Vitamin B5 0.899mg 0.071mg Black turtle bean
Vitamin B6 0.286mg 0.013mg Black turtle bean
Folate 444µg 12µg Black turtle bean
Vitamin K 5.6µg 0.1µg Black turtle bean
Tryptophan 0.252mg 0.02mg Black turtle bean
Threonine 0.894mg 0.045mg Black turtle bean
Isoleucine 0.938mg 0.063mg Black turtle bean
Leucine 1.697mg 0.11mg Black turtle bean
Lysine 1.459mg 0.037mg Black turtle bean
Methionine 0.32mg 0.027mg Black turtle bean
Phenylalanine 1.149mg 0.078mg Black turtle bean
Valine 1.112mg 0.07mg Black turtle bean
Histidine 0.592mg 0.033mg Black turtle bean
Saturated Fat 0.232g 0.033g Porridge
Monounsaturated Fat 0.078g 0.028g Black turtle bean
Polyunsaturated fat 0.387g 0.114g Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
65%
Black turtle bean
4%
Porridge
Minerals Daily Need Coverage Score
135%
Black turtle bean
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 2.09g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.199g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.