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  6. Cranberry beans vs. Porridge

Cranberry beans vs. Porridge — In-Depth Nutrition Comparison

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Summary of differences between cranberry beans and porridge

  • Cranberry beans has more folate, fiber, copper, phosphorus, manganese, vitamin B1, potassium, magnesium, and zinc, while porridge has more iron.
  • Cranberry beans covers your daily need for folate, 49% more than porridge.
  • Cranberry beans has a lower glycemic index. The glycemic index of cranberry beans is 35, while the glycemic index of porridge is 66.

These are the specific foods used in this comparison Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Cranberry beans 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
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 +900%
Contains more PotassiumPotassium +2318.8%
Contains more CopperCopper +477.5%
Contains more ZincZinc +776.9%
Contains more PhosphorusPhosphorus +800%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +74%
Contains more IronIron +78.9%
Contains more SeleniumSelenium +115.4%

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% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 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 B1Vitamin B1 +281.8%
Contains more Vitamin B2Vitamin B2 +176%
Contains more Vitamin B5Vitamin B5 +238%
Contains more Vitamin B6Vitamin B6 +523.1%
Contains more FolateFolate +1625%
~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
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry beans Porridge DV% diff.
Folate 207µg 12µg 49%
Fiber 8.6g 0.5g 32%
Iron 2.09mg 3.74mg 21%
Copper 0.231mg 0.04mg 21%
Phosphorus 135mg 15mg 17%
Protein 9.34g 1.44g 16%
Manganese 0.37mg 0mg 16%
Vitamin B1 0.21mg 0.055mg 13%
Magnesium 50mg 5mg 11%
Potassium 387mg 16mg 11%
Zinc 1.14mg 0.13mg 9%
Vitamin B6 0.081mg 0.013mg 5%
Carbs 24.46g 10.52g 5%
Calories 136kcal 50kcal 4%
Calcium 50mg 87mg 4%
Selenium 1.3µg 2.8µg 3%
Vitamin B2 0.069mg 0.025mg 3%
Vitamin B5 0.24mg 0.071mg 3%
Polyunsaturated fat 0.199g 0.114g 1%
Fats 0.46g 0.21g 0%
Net carbs 15.86g 10.02g N/A
Sugar 0.03g N/A
Sodium 1mg 6mg 0%
Vitamin E 0.02mg 0%
Vitamin B3 0.515mg 0.52mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.119g 0.033g 0%
Monounsaturated fat 0.04g 0.028g 0%
Tryptophan 0.111mg 0.02mg 0%
Threonine 0.393mg 0.045mg 0%
Isoleucine 0.412mg 0.063mg 0%
Leucine 0.746mg 0.11mg 0%
Lysine 0.641mg 0.037mg 0%
Methionine 0.14mg 0.027mg 0%
Phenylalanine 0.505mg 0.078mg 0%
Valine 0.489mg 0.07mg 0%
Histidine 0.26mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 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 +548.6%
Contains more FatsFats +119%
Contains more CarbsCarbs +132.5%
Contains more OtherOther +395.5%
Contains more WaterWater +35.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 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 +42.9%
Contains more Poly. FatPolyunsaturated fat +74.6%
Contains less Sat. FatSaturated fat -72.3%

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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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.