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  6. Black turtle bean vs. Porridge

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.
  • Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of black turtle bean is 20.

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" 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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
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 +880%
Contains more PotassiumPotassium +2606.3%
Contains more CopperCopper +572.5%
Contains more ZincZinc +484.6%
Contains more PhosphorusPhosphorus +913.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +58.2%
Contains more IronIron +31.2%
Contains more SeleniumSelenium +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.
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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
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 +4250%
Contains more Vitamin B1Vitamin B1 +309.1%
Contains more Vitamin B2Vitamin B2 +124%
Contains more Vitamin B5Vitamin B5 +266.2%
Contains more Vitamin B6Vitamin B6 +492.3%
Contains more Vitamin KVitamin K +3200%
Contains more FolateFolate +616.7%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.52mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Porridge DV% diff.
Fiber 8.3g 0.5g 31%
Copper 0.269mg 0.04mg 25%
Phosphorus 152mg 15mg 20%
Folate 86µg 12µg 19%
Vitamin B1 0.225mg 0.055mg 14%
Manganese 0.327mg 0mg 14%
Protein 8.18g 1.44g 13%
Potassium 433mg 16mg 12%
Iron 2.85mg 3.74mg 11%
Magnesium 49mg 5mg 10%
Zinc 0.76mg 0.13mg 6%
Vitamin E 0.87mg 0.02mg 6%
Choline 32.6mg 6%
Vitamin B6 0.077mg 0.013mg 5%
Carbs 24.35g 10.52g 5%
Vitamin B5 0.26mg 0.071mg 4%
Calories 130kcal 50kcal 4%
Vitamin K 3.3µg 0.1µg 3%
Calcium 55mg 87mg 3%
Selenium 1.2µg 2.8µg 3%
Vitamin B2 0.056mg 0.025mg 2%
Fats 0.35g 0.21g 0%
Net carbs 16.05g 10.02g N/A
Sugar 0.32g 0.03g N/A
Sodium 3mg 6mg 0%
Vitamin B3 0.527mg 0.52mg 0%
Saturated fat 0.089g 0.033g 0%
Monounsaturated fat 0.03g 0.028g 0%
Polyunsaturated fat 0.149g 0.114g 0%
Tryptophan 0.097mg 0.02mg 0%
Threonine 0.344mg 0.045mg 0%
Isoleucine 0.361mg 0.063mg 0%
Leucine 0.653mg 0.11mg 0%
Lysine 0.562mg 0.037mg 0%
Methionine 0.123mg 0.027mg 0%
Phenylalanine 0.442mg 0.078mg 0%
Valine 0.428mg 0.07mg 0%
Histidine 0.228mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +468.1%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +131.5%
Contains more OtherOther +527.3%
Contains more WaterWater +33.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 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 Poly. FatPolyunsaturated fat +30.7%
Contains less Sat. FatSaturated fat -62.9%
~equal in Monounsaturated fat ~0.028g

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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.