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Cranberry bean vs Porridge - In-Depth Nutrition Comparison

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Important differences between Cranberry bean and Porridge

  • Cranberry bean has more Folate, Fiber, Copper, Vitamin B1, Phosphorus, Potassium, Magnesium, Zinc, and Vitamin B6, however Porridge has more Manganese.
  • Cranberry bean's daily need coverage for Folate is 148% more.
  • Cranberry bean has 83 times more Potassium than Porridge. Cranberry bean has 1332mg of Potassium, while Porridge has 16mg.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Cranberry 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
Contains more Calcium +46%
Contains more Iron +33.7%
Contains more Magnesium +3020%
Contains more Phosphorus +2380%
Contains more Potassium +8225%
Contains more Zinc +2692.3%
Contains more Copper +1885%
Equal in Sodium - 6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Calcium +46%
Contains more Iron +33.7%
Contains more Magnesium +3020%
Contains more Phosphorus +2380%
Contains more Potassium +8225%
Contains more Zinc +2692.3%
Contains more Copper +1885%
Equal in Sodium - 6

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
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1258.2%
Contains more Vitamin B2 +752%
Contains more Vitamin B3 +179.8%
Contains more Vitamin B5 +953.5%
Contains more Vitamin B6 +2276.9%
Contains more Folate +4933.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1258.2%
Contains more Vitamin B2 +752%
Contains more Vitamin B3 +179.8%
Contains more Vitamin B5 +953.5%
Contains more Vitamin B6 +2276.9%
Contains more Folate +4933.3%

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.
Cranberry bean Porridge
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean Porridge Opinion
Net carbs 35.35g 10.02g Cranberry bean
Protein 23.03g 1.44g Cranberry bean
Fats 1.23g 0.21g Cranberry bean
Carbs 60.05g 10.52g Cranberry bean
Calories 335kcal 50kcal Cranberry bean
Starch g g
Fructose g g
Sugar g 0.03g Cranberry bean
Fiber 24.7g 0.5g Cranberry bean
Calcium 127mg 87mg Cranberry bean
Iron 5mg 3.74mg Cranberry bean
Magnesium 156mg 5mg Cranberry bean
Phosphorus 372mg 15mg Cranberry bean
Potassium 1332mg 16mg Cranberry bean
Sodium 6mg 6mg
Zinc 3.63mg 0.13mg Cranberry bean
Copper 0.794mg 0.04mg Cranberry bean
Vitamin A 2IU 0IU Cranberry bean
Vitamin E mg 0.02mg Porridge
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.747mg 0.055mg Cranberry bean
Vitamin B2 0.213mg 0.025mg Cranberry bean
Vitamin B3 1.455mg 0.52mg Cranberry bean
Vitamin B5 0.748mg 0.071mg Cranberry bean
Vitamin B6 0.309mg 0.013mg Cranberry bean
Folate 604µg 12µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Porridge
Tryptophan 0.273mg 0.02mg Cranberry bean
Threonine 0.969mg 0.045mg Cranberry bean
Isoleucine 1.017mg 0.063mg Cranberry bean
Leucine 1.838mg 0.11mg Cranberry bean
Lysine 1.58mg 0.037mg Cranberry bean
Methionine 0.346mg 0.027mg Cranberry bean
Phenylalanine 1.245mg 0.078mg Cranberry bean
Valine 1.205mg 0.07mg Cranberry bean
Histidine 0.641mg 0.033mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g g Porridge
Saturated Fat 0.316g 0.033g Porridge
Monounsaturated Fat 0.106g 0.028g Cranberry bean
Polyunsaturated fat 0.527g 0.114g Cranberry bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
69
Cranberry bean
4
Porridge
Mineral Summary Score
122
Cranberry 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
138%
Cranberry bean
9%
Porridge
Carbohydrates
60%
Cranberry bean
11%
Porridge
Fats
6%
Cranberry bean
1%
Porridge

Comparison summary

Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.283g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean
Cranberry bean is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.