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Black turtle bean vs Porridge - In-Depth Nutrition Comparison

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How are Black turtle bean and Porridge different?

  • Black turtle bean is higher in Folate, Copper, Vitamin B1, Iron, Phosphorus, Fiber, Potassium, Magnesium and Vitamin B6, however Porridge is richer in Manganese.
  • Daily need coverage for Folate from Black turtle bean is 108% higher.
  • Black turtle bean contains 94 times more Potassium than Porridge. While Black turtle bean contains 1500mg of Potassium, Porridge contains only 16mg.

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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Black turtle bean
Black turtle bean
7
:
1
Porridge
Porridge
Contains more Iron +132.6%
Contains more Calcium +83.9%
Contains more Potassium +9275%
Contains more Magnesium +3100%
Contains more Copper +2400%
Contains more Zinc +1592.3%
Contains more Phosphorus +2833.3%
Contains less Sodium -33.3%
Black turtle bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Porridge
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Iron +132.6%
Contains more Calcium +83.9%
Contains more Potassium +9275%
Contains more Magnesium +3100%
Contains more Copper +2400%
Contains more Zinc +1592.3%
Contains more Phosphorus +2833.3%
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" chart 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 Vitamin K +5500%
Contains more Folate +3600%
Black turtle bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Porridge
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
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 Vitamin K +5500%
Contains more Folate +3600%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
65
Black turtle bean
4
Porridge
Mineral Summary Score
150
Black turtle bean
24
Porridge

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
128%
Black turtle bean
9%
Porridge
Carbohydrates
63%
Black turtle bean
11%
Porridge
Fats
4%
Black turtle bean
1%
Porridge

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black turtle bean Porridge
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Porridge
Porridge contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Black turtle bean Porridge Opinion
Calories 339 50 Black turtle bean
Protein 21.25 1.44 Black turtle bean
Fats 0.9 0.21 Black turtle bean
Vitamin C 0 0
Carbs 63.25 10.52 Black turtle bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.7 3.74 Black turtle bean
Calcium 160 87 Black turtle bean
Potassium 1500 16 Black turtle bean
Magnesium 160 5 Black turtle bean
Sugars 2.12 0.03 Porridge
Fiber 15.5 0.5 Black turtle bean
Copper 1 0.04 Black turtle bean
Zinc 2.2 0.13 Black turtle bean
Starch
Phosphorus 440 15 Black turtle bean
Sodium 9 6 Porridge
Vitamin A 17 0 Black turtle bean
Vitamin E 0.21 0.02 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.9 0.055 Black turtle bean
Vitamin B2 0.193 0.025 Black turtle bean
Vitamin B3 1.955 0.52 Black turtle bean
Vitamin B5 0.899 0.071 Black turtle bean
Vitamin B6 0.286 0.013 Black turtle bean
Vitamin B12 0 0
Vitamin K 5.6 0.1 Black turtle bean
Folate 444 12 Black turtle bean
Trans Fat 0 Porridge
Saturated Fat 0.232 0.033 Porridge
Monounsaturated Fat 0.078 0.028 Black turtle bean
Polyunsaturated fat 0.387 0.114 Black turtle bean
Tryptophan 0.252 0.02 Black turtle bean
Threonine 0.894 0.045 Black turtle bean
Isoleucine 0.938 0.063 Black turtle bean
Leucine 1.697 0.11 Black turtle bean
Lysine 1.459 0.037 Black turtle bean
Methionine 0.32 0.027 Black turtle bean
Phenylalanine 1.149 0.078 Black turtle bean
Valine 1.112 0.07 Black turtle bean
Histidine 0.592 0.033 Black turtle bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.