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  6. Kidney beans vs. Porridge

Kidney beans vs. Porridge — In-Depth Nutrition Comparison

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Differences between kidney beans and porridge

  • Kidney beans have more folate, fiber, copper, manganese, phosphorus, protein, potassium, magnesium, and vitamin B1, while porridge has more iron.
  • Kidney beans' daily need coverage for folate is 30% higher.
  • Kidney beans have a lower glycemic index. The glycemic index of kidney beans is 22, while the glycemic index of porridge is 66.

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

Infographic

Kidney beans vs Porridge infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
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 +740%
Contains more PotassiumPotassium +2431.3%
Contains more CopperCopper +440%
Contains more ZincZinc +669.2%
Contains more PhosphorusPhosphorus +820%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +148.6%
Contains more IronIron +68.5%
Contains more SeleniumSelenium +154.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4% 0% 0% 0.6% 40% 13% 11% 13% 28% 0% 21% 98%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +190.9%
Contains more Vitamin B2Vitamin B2 +132%
Contains more Vitamin B5Vitamin B5 +209.9%
Contains more Vitamin B6Vitamin B6 +823.1%
Contains more Vitamin KVitamin K +8300%
Contains more FolateFolate +983.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~0.52mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans Porridge DV% diff.
Folate 130µg 12µg 30%
Fiber 6.4g 0.5g 24%
Copper 0.216mg 0.04mg 20%
Iron 2.22mg 3.74mg 19%
Manganese 0.43mg 0mg 19%
Phosphorus 138mg 15mg 18%
Protein 8.67g 1.44g 14%
Potassium 405mg 16mg 11%
Magnesium 42mg 5mg 9%
Vitamin B1 0.16mg 0.055mg 9%
Zinc 1mg 0.13mg 8%
Vitamin B6 0.12mg 0.013mg 8%
Vitamin K 8.4µg 0.1µg 7%
Choline 30.5mg 6%
Calcium 35mg 87mg 5%
Calories 127kcal 50kcal 4%
Carbs 22.8g 10.52g 4%
Selenium 1.1µg 2.8µg 3%
Vitamin B2 0.058mg 0.025mg 3%
Vitamin B5 0.22mg 0.071mg 3%
Vitamin C 1.2mg 0mg 1%
Polyunsaturated fat 0.278g 0.114g 1%
Protein per 100 calories 6.8g 2.9g N/A
Calories per 10 g protein 146kcal 347kcal N/A
Weight per 100 calories 79g 200g N/A
Fats 0.5g 0.21g 0%
Net carbs 16.4g 10.02g N/A
Sugar 0.32g 0.03g N/A
Sodium 1mg 6mg 0%
Vitamin E 0.03mg 0.02mg 0%
Vitamin B3 0.578mg 0.52mg 0%
Saturated fat 0.073g 0.033g 0%
Monounsaturated fat 0.039g 0.028g 0%
Tryptophan 0.104mg 0.02mg 0%
Threonine 0.319mg 0.045mg 0%
Isoleucine 0.41mg 0.063mg 0%
Leucine 0.736mg 0.11mg 0%
Lysine 0.607mg 0.037mg 0%
Methionine 0.113mg 0.027mg 0%
Phenylalanine 0.511mg 0.078mg 0%
Valine 0.5mg 0.07mg 0%
Histidine 0.238mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 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 +502.1%
Contains more FatsFats +138.1%
Contains more CarbsCarbs +116.7%
Contains more WaterWater +30.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 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 +39.3%
Contains more Poly. FatPolyunsaturated fat +143.9%
Contains less Sat. FatSaturated fat -54.8%

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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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.