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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 for black turtle bean is 108% higher.
  • Black turtle bean has a lower glycemic index (20) than porridge (66).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
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 +3100%
Contains more CalciumCalcium +83.9%
Contains more PotassiumPotassium +9275%
Contains more IronIron +132.6%
Contains more CopperCopper +2400%
Contains more ZincZinc +1592.3%
Contains more PhosphorusPhosphorus +2833.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +14.3%
Contains less SodiumSodium -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.
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 EVitamin E +950%
Contains more Vitamin B1Vitamin B1 +1536.4%
Contains more Vitamin B2Vitamin B2 +672%
Contains more Vitamin B3Vitamin B3 +276%
Contains more Vitamin B5Vitamin B5 +1166.2%
Contains more Vitamin B6Vitamin B6 +2100%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +3600%
~equal in Vitamin C ~0mg
~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 Black turtle bean Porridge DV% diff.
Folate 444µg 12µg 108%
Copper 1mg 0.04mg 107%
Vitamin B1 0.9mg 0.055mg 70%
Iron 8.7mg 3.74mg 62%
Phosphorus 440mg 15mg 61%
Fiber 15.5g 0.5g 60%
Potassium 1500mg 16mg 44%
Manganese 1mg 0mg 43%
Protein 21.25g 1.44g 40%
Magnesium 160mg 5mg 37%
Vitamin B6 0.286mg 0.013mg 21%
Zinc 2.2mg 0.13mg 19%
Carbs 63.25g 10.52g 18%
Vitamin B5 0.899mg 0.071mg 17%
Calories 339kcal 50kcal 14%
Vitamin B2 0.193mg 0.025mg 13%
Vitamin B3 1.955mg 0.52mg 9%
Calcium 160mg 87mg 7%
Vitamin K 5.6µg 0.1µg 5%
Polyunsaturated fat 0.387g 0.114g 2%
Vitamin E 0.21mg 0.02mg 1%
Selenium 3.2µg 2.8µg 1%
Fats 0.9g 0.21g 1%
Saturated fat 0.232g 0.033g 1%
Net carbs 47.75g 10.02g N/A
Sugar 2.12g 0.03g N/A
Sodium 9mg 6mg 0%
Monounsaturated fat 0.078g 0.028g 0%
Tryptophan 0.252mg 0.02mg 0%
Threonine 0.894mg 0.045mg 0%
Isoleucine 0.938mg 0.063mg 0%
Leucine 1.697mg 0.11mg 0%
Lysine 1.459mg 0.037mg 0%
Methionine 0.32mg 0.027mg 0%
Phenylalanine 1.149mg 0.078mg 0%
Valine 1.112mg 0.07mg 0%
Histidine 0.592mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +1375.7%
Contains more FatsFats +328.6%
Contains more CarbsCarbs +501.2%
Contains more OtherOther +1536.4%
Contains more WaterWater +696.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 +178.6%
Contains more Poly. FatPolyunsaturated fat +239.5%
Contains less Sat. FatSaturated fat -85.8%

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.