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  6. Broad beans vs. Porridge

Broad beans vs. Porridge — In-Depth Nutrition Comparison

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Important differences between broad beans and porridge

  • Broad beans have more vitamin C, fiber, folate, manganese, phosphorus, magnesium, vitamin B1, and vitamin A; however, porridge has more iron and calcium.
  • Porridge's daily need coverage for iron is 28% more.
  • Broad beans have a higher glycemic index than porridge.

The food varieties used in the comparison are Broadbeans, immature seeds, cooked, boiled, drained, without salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Broad 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 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
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 +520%
Contains more PotassiumPotassium +1106.3%
Contains more CopperCopper +50%
Contains more ZincZinc +261.5%
Contains more PhosphorusPhosphorus +386.7%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +383.3%
Contains more IronIron +149.3%
Contains less SodiumSodium -85.4%
Contains more SeleniumSelenium +180%

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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +132.7%
Contains more Vitamin B2Vitamin B2 +260%
Contains more Vitamin B3Vitamin B3 +130.8%
Contains more Vitamin B6Vitamin B6 +123.1%
Contains more FolateFolate +383.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.071mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Broad beans Porridge DV% diff.
Iron 1.5mg 3.74mg 28%
Vitamin C 19.8mg 0mg 22%
Folate 58µg 12µg 12%
Fiber 3.6g 0.5g 12%
Manganese 0.261mg 0mg 11%
Phosphorus 73mg 15mg 8%
Protein 4.8g 1.44g 7%
Calcium 18mg 87mg 7%
Magnesium 31mg 5mg 6%
Vitamin B1 0.128mg 0.055mg 6%
Vitamin B2 0.09mg 0.025mg 5%
Potassium 193mg 16mg 5%
Vitamin B3 1.2mg 0.52mg 4%
Selenium 1µg 2.8µg 3%
Zinc 0.47mg 0.13mg 3%
Copper 0.06mg 0.04mg 2%
Sodium 41mg 6mg 2%
Vitamin A 14µg 0µg 2%
Vitamin B6 0.029mg 0.013mg 1%
Polyunsaturated fat 0.303g 0.114g 1%
Calories 62kcal 50kcal 1%
Fats 0.5g 0.21g 0%
Carbs 10.1g 10.52g 0%
Net carbs 6.5g 10.02g N/A
Sugar 0.03g N/A
Vitamin E 0.02mg 0%
Vitamin B5 0.066mg 0.071mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.142g 0.033g 0%
Monounsaturated fat 0.02g 0.028g 0%
Tryptophan 0.048mg 0.02mg 0%
Threonine 0.178mg 0.045mg 0%
Isoleucine 0.215mg 0.063mg 0%
Leucine 0.37mg 0.11mg 0%
Lysine 0.313mg 0.037mg 0%
Methionine 0.037mg 0.027mg 0%
Phenylalanine 0.195mg 0.078mg 0%
Valine 0.235mg 0.07mg 0%
Histidine 0.115mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 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 +233.3%
Contains more FatsFats +138.1%
Contains more OtherOther +309.1%
~equal in Carbs ~10.52g
~equal in Water ~87.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 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 +165.8%
Contains less Sat. FatSaturated fat -76.8%
Contains more Mono. FatMonounsaturated fat +40%

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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. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.