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  6. Kidney beans raw vs. Porridge

Kidney beans raw vs. Porridge — In-Depth Nutrition Comparison

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Significant differences between Kidney beans raw and Porridge

  • The amount of Copper, Fiber, Folate, Phosphorus, Iron, Manganese, Potassium, Vitamin B1, Magnesium, and Vitamin B6 in Kidney beans raw is higher than in Porridge.
  • Kidney beans raw covers your daily Copper needs 102% more than Porridge.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Kidney beans raw 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.
Kidney beans raw
Kidney beans raw
9
:
1
Porridge
Porridge
Contains more Calcium +64.4%
Contains more Iron +119.3%
Contains more Magnesium +2700%
Contains more Phosphorus +2613.3%
Contains more Potassium +8687.5%
Contains more Zinc +2046.2%
Contains more Copper +2295%
Contains more Manganese +∞%
Contains more Selenium +14.3%
Contains less Sodium -75%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Calcium +64.4%
Contains more Iron +119.3%
Contains more Magnesium +2700%
Contains more Phosphorus +2613.3%
Contains more Potassium +8687.5%
Contains more Zinc +2046.2%
Contains more Copper +2295%
Contains more Manganese +∞%
Contains more Selenium +14.3%
Contains less Sodium -75%

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.
Kidney beans raw
Kidney beans raw
9
:
0
Porridge
Porridge
Contains more Vitamin E +1000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +861.8%
Contains more Vitamin B2 +776%
Contains more Vitamin B3 +296.2%
Contains more Vitamin B5 +998.6%
Contains more Vitamin B6 +2953.8%
Contains more Folate +3183.3%
Contains more Vitamin K +18900%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Porridge
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 E +1000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +861.8%
Contains more Vitamin B2 +776%
Contains more Vitamin B3 +296.2%
Contains more Vitamin B5 +998.6%
Contains more Vitamin B6 +2953.8%
Contains more Folate +3183.3%
Contains more Vitamin K +18900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
4
:
1
Porridge
Porridge
Contains more Protein +1537.5%
Contains more Fats +295.2%
Contains more Carbs +470.4%
Contains more Other +1640.9%
Contains more Water +645.6%
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +1537.5%
Contains more Fats +295.2%
Contains more Carbs +470.4%
Contains more Other +1640.9%
Contains more Water +645.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +128.6%
Contains more Polyunsaturated fat +300.9%
Contains less Saturated Fat -72.5%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +128.6%
Contains more Polyunsaturated fat +300.9%
Contains less Saturated Fat -72.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw Porridge
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Porridge Opinion
Net carbs 35.11g 10.02g Kidney beans raw
Protein 23.58g 1.44g Kidney beans raw
Fats 0.83g 0.21g Kidney beans raw
Carbs 60.01g 10.52g Kidney beans raw
Calories 333kcal 50kcal Kidney beans raw
Sugar 2.23g 0.03g Porridge
Fiber 24.9g 0.5g Kidney beans raw
Calcium 143mg 87mg Kidney beans raw
Iron 8.2mg 3.74mg Kidney beans raw
Magnesium 140mg 5mg Kidney beans raw
Phosphorus 407mg 15mg Kidney beans raw
Potassium 1406mg 16mg Kidney beans raw
Sodium 24mg 6mg Porridge
Zinc 2.79mg 0.13mg Kidney beans raw
Copper 0.958mg 0.04mg Kidney beans raw
Manganese 1.021mg 0mg Kidney beans raw
Selenium 3.2µg 2.8µg Kidney beans raw
Vitamin E 0.22mg 0.02mg Kidney beans raw
Vitamin C 4.5mg 0mg Kidney beans raw
Vitamin B1 0.529mg 0.055mg Kidney beans raw
Vitamin B2 0.219mg 0.025mg Kidney beans raw
Vitamin B3 2.06mg 0.52mg Kidney beans raw
Vitamin B5 0.78mg 0.071mg Kidney beans raw
Vitamin B6 0.397mg 0.013mg Kidney beans raw
Folate 394µg 12µg Kidney beans raw
Vitamin K 19µg 0.1µg Kidney beans raw
Tryptophan 0.279mg 0.02mg Kidney beans raw
Threonine 0.992mg 0.045mg Kidney beans raw
Isoleucine 1.041mg 0.063mg Kidney beans raw
Leucine 1.882mg 0.11mg Kidney beans raw
Lysine 1.618mg 0.037mg Kidney beans raw
Methionine 0.355mg 0.027mg Kidney beans raw
Phenylalanine 1.275mg 0.078mg Kidney beans raw
Valine 1.233mg 0.07mg Kidney beans raw
Histidine 0.656mg 0.033mg Kidney beans raw
Saturated Fat 0.12g 0.033g Porridge
Monounsaturated Fat 0.064g 0.028g Kidney beans raw
Polyunsaturated fat 0.457g 0.114g Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Kidney beans raw
4%
Porridge
Minerals Daily Need Coverage Score
130%
Kidney beans raw
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 2.2g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.087g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.