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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, Vitamin B1, Potassium, Magnesium, and Zinc, however Porridge is richer in Manganese, and Iron.
  • Black turtle bean covers your daily Fiber needs 31% more than Porridge.
  • Porridge has 27 times less Potassium than Black turtle bean. Black turtle bean has 433mg of Potassium, while Porridge has 16mg.

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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Black turtle bean
Black turtle bean
6
:
2
Porridge
Porridge
Contains more Potassium +2606.3%
Contains more Magnesium +880%
Contains more Copper +572.5%
Contains more Zinc +484.6%
Contains more Phosphorus +913.3%
Contains less Sodium -50%
Contains more Iron +31.2%
Contains more Calcium +58.2%
Black turtle bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 17% 39% 35% 90% 21% 66% 1%
Porridge
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Potassium +2606.3%
Contains more Magnesium +880%
Contains more Copper +572.5%
Contains more Zinc +484.6%
Contains more Phosphorus +913.3%
Contains less Sodium -50%
Contains more Iron +31.2%
Contains more Calcium +58.2%

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 +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 Vitamin K +3200%
Contains more Folate +616.7%
Equal in Vitamin B3 - 0.52
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% 1% 18% 0% 57% 13% 10% 16% 18% 0% 9% 65%
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 +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 Vitamin K +3200%
Contains more Folate +616.7%
Equal in Vitamin B3 - 0.52

Comparison summary table

Pay attention to 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 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
Calories 130kcal 50kcal Black turtle bean
Protein 8.18g 1.44g Black turtle bean
Fats 0.35g 0.21g Black turtle bean
Vitamin C 0mg 0mg
Net carbs 16.05g 10.02g Black turtle bean
Carbs 24.35g 10.52g Black turtle bean
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.85mg 3.74mg Porridge
Calcium 55mg 87mg Porridge
Potassium 433mg 16mg Black turtle bean
Magnesium 49mg 5mg Black turtle bean
Sugar 0.32g 0.03g Porridge
Fiber 8.3g 0.5g Black turtle bean
Copper 0.269mg 0.04mg Black turtle bean
Zinc 0.76mg 0.13mg Black turtle bean
Starch g g
Phosphorus 152mg 15mg Black turtle bean
Sodium 3mg 6mg Black turtle bean
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg 0.02mg Black turtle bean
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 3.3µg 0.1µg Black turtle bean
Folate 86µg 12µg Black turtle bean
Trans Fat 0g g Porridge
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
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
Fructose g g

Which food is preferable for your diet?

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Black turtle bean
4
Porridge
Mineral Summary Score
47
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 food.
Protein
49%
Black turtle bean
9%
Porridge
Carbohydrates
24%
Black turtle bean
11%
Porridge
Fats
2%
Black turtle bean
1%
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

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