Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic index chart | Insulin index chart | Blog | Subscribe

Kidney bean vs Porridge - In-Depth Nutrition Comparison

Compare

Significant differences between Kidney bean and Porridge

  • The amount of Copper, Fiber, Folate, Phosphorus, Iron, Manganese, Potassium, Vitamin B1, Magnesium, and Vitamin B6 in Kidney bean is higher than in Porridge.
  • Kidney bean 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 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 +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 less Sodium -75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
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%
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
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%
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 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
Contains more Monounsaturated Fat +128.6%
Contains more Polyunsaturated fat +300.9%
Contains less Saturated Fat -72.5%
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean 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 bean Porridge Opinion
Net carbs 35.11g 10.02g Kidney bean
Protein 23.58g 1.44g Kidney bean
Fats 0.83g 0.21g Kidney bean
Carbs 60.01g 10.52g Kidney bean
Calories 333kcal 50kcal Kidney bean
Sugar 2.23g 0.03g Porridge
Fiber 24.9g 0.5g Kidney bean
Calcium 143mg 87mg Kidney bean
Iron 8.2mg 3.74mg Kidney bean
Magnesium 140mg 5mg Kidney bean
Phosphorus 407mg 15mg Kidney bean
Potassium 1406mg 16mg Kidney bean
Sodium 24mg 6mg Porridge
Zinc 2.79mg 0.13mg Kidney bean
Copper 0.958mg 0.04mg Kidney bean
Vitamin E 0.22mg 0.02mg Kidney bean
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 0.055mg Kidney bean
Vitamin B2 0.219mg 0.025mg Kidney bean
Vitamin B3 2.06mg 0.52mg Kidney bean
Vitamin B5 0.78mg 0.071mg Kidney bean
Vitamin B6 0.397mg 0.013mg Kidney bean
Folate 394µg 12µg Kidney bean
Vitamin K 19µg 0.1µg Kidney bean
Tryptophan 0.279mg 0.02mg Kidney bean
Threonine 0.992mg 0.045mg Kidney bean
Isoleucine 1.041mg 0.063mg Kidney bean
Leucine 1.882mg 0.11mg Kidney bean
Lysine 1.618mg 0.037mg Kidney bean
Methionine 0.355mg 0.027mg Kidney bean
Phenylalanine 1.275mg 0.078mg Kidney bean
Valine 1.233mg 0.07mg Kidney bean
Histidine 0.656mg 0.033mg Kidney bean
Saturated Fat 0.12g 0.033g Porridge
Monounsaturated Fat 0.064g 0.028g Kidney bean
Polyunsaturated fat 0.457g 0.114g Kidney bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%
Kidney bean
4%
Porridge
Minerals Daily Need Coverage Score
143%
Kidney bean
24%
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 bean
Kidney bean is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
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. Kidney bean - 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.