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

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Significant differences between Black turtle bean and Porridge

  • Black turtle bean has more Fiber, Copper, Phosphorus, Folate, Manganese, Vitamin B1, Potassium, Magnesium, and Zinc, however, Porridge is richer in Iron.
  • Black turtle bean covers your daily Fiber needs 31% more than Porridge.

Specific food types used in this comparison are Beans, black turtle, mature seeds, cooked, boiled, without salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Black turtle 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +880%
Contains more Phosphorus +913.3%
Contains more Potassium +2606.3%
Contains less Sodium -50%
Contains more Zinc +484.6%
Contains more Copper +572.5%
Contains more Manganese +∞%
Contains more Calcium +58.2%
Contains more Iron +31.2%
Contains more Selenium +133.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +880%
Contains more Phosphorus +913.3%
Contains more Potassium +2606.3%
Contains less Sodium -50%
Contains more Zinc +484.6%
Contains more Copper +572.5%
Contains more Manganese +∞%
Contains more Calcium +58.2%
Contains more Iron +31.2%
Contains more Selenium +133.3%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +4250%
Contains more Vitamin B1 +309.1%
Contains more Vitamin B2 +124%
Contains more Vitamin B5 +266.2%
Contains more Vitamin B6 +492.3%
Contains more Folate +616.7%
Contains more Vitamin K +3200%
Equal in Vitamin B3 - 0.52
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 18% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +4250%
Contains more Vitamin B1 +309.1%
Contains more Vitamin B2 +124%
Contains more Vitamin B5 +266.2%
Contains more Vitamin B6 +492.3%
Contains more Folate +616.7%
Contains more Vitamin K +3200%
Equal in Vitamin B3 - 0.52

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +468.1%
Contains more Fats +66.7%
Contains more Carbs +131.5%
Contains more Other +527.3%
Contains more Water +33.3%
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 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 Protein +468.1%
Contains more Fats +66.7%
Contains more Carbs +131.5%
Contains more Other +527.3%
Contains more Water +33.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +30.7%
Contains less Saturated Fat -62.9%
Equal in Monounsaturated Fat - 0.028
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Polyunsaturated fat +30.7%
Contains less Saturated Fat -62.9%
Equal in Monounsaturated Fat - 0.028

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 Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Porridge Opinion
Net carbs 16.05g 10.02g Black turtle bean
Protein 8.18g 1.44g Black turtle bean
Fats 0.35g 0.21g Black turtle bean
Carbs 24.35g 10.52g Black turtle bean
Calories 130kcal 50kcal Black turtle bean
Sugar 0.32g 0.03g Porridge
Fiber 8.3g 0.5g Black turtle bean
Calcium 55mg 87mg Porridge
Iron 2.85mg 3.74mg Porridge
Magnesium 49mg 5mg Black turtle bean
Phosphorus 152mg 15mg Black turtle bean
Potassium 433mg 16mg Black turtle bean
Sodium 3mg 6mg Black turtle bean
Zinc 0.76mg 0.13mg Black turtle bean
Copper 0.269mg 0.04mg Black turtle bean
Manganese 0.327mg 0mg Black turtle bean
Selenium 1.2µg 2.8µg Porridge
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg 0.02mg Black turtle bean
Vitamin B1 0.225mg 0.055mg Black turtle bean
Vitamin B2 0.056mg 0.025mg Black turtle bean
Vitamin B3 0.527mg 0.52mg Black turtle bean
Vitamin B5 0.26mg 0.071mg Black turtle bean
Vitamin B6 0.077mg 0.013mg Black turtle bean
Folate 86µg 12µg Black turtle bean
Choline 32.6mg Black turtle bean
Vitamin K 3.3µg 0.1µg Black turtle bean
Tryptophan 0.097mg 0.02mg Black turtle bean
Threonine 0.344mg 0.045mg Black turtle bean
Isoleucine 0.361mg 0.063mg Black turtle bean
Leucine 0.653mg 0.11mg Black turtle bean
Lysine 0.562mg 0.037mg Black turtle bean
Methionine 0.123mg 0.027mg Black turtle bean
Phenylalanine 0.442mg 0.078mg Black turtle bean
Valine 0.428mg 0.07mg Black turtle bean
Histidine 0.228mg 0.033mg Black turtle bean
Saturated Fat 0.089g 0.033g Porridge
Monounsaturated Fat 0.03g 0.028g Black turtle bean
Polyunsaturated fat 0.149g 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

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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
17%
Black turtle bean
4%
Porridge
Minerals Daily Need Coverage Score
42%
Black turtle bean
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.29g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.056g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.6)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 3mg)
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 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)
Which food is richer in minerals?
?
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.