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  6. Navy bean raw vs. Porridge

Navy bean raw vs. Porridge — In-Depth Nutrition Comparison

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How are navy bean raw and porridge different?

  • Navy bean raw is higher in copper, folate, vitamin B1, magnesium, vitamin C, manganese, vitamin B5, vitamin B2, and vitamin B6; however, porridge is richer in iron.
  • Daily need coverage for copper for navy bean raw is 35% higher.
  • Navy bean raw has a lower glycemic index (39) than porridge (66).

Beans, navy, mature seeds, sprouted, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt are the varieties used in this article.

Infographic

Navy bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +1920%
Contains more PotassiumPotassium +1818.8%
Contains more CopperCopper +790%
Contains more ZincZinc +584.6%
Contains more PhosphorusPhosphorus +566.7%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +480%
Contains more IronIron +93.8%
Contains less SodiumSodium -53.8%
Contains more SeleniumSelenium +366.7%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 B1Vitamin B1 +609.1%
Contains more Vitamin B2Vitamin B2 +760%
Contains more Vitamin B3Vitamin B3 +134.6%
Contains more Vitamin B5Vitamin B5 +1062%
Contains more Vitamin B6Vitamin B6 +1369.2%
Contains more FolateFolate +1000%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Porridge DV% diff.
Copper 0.356mg 0.04mg 35%
Folate 132µg 12µg 30%
Vitamin B1 0.39mg 0.055mg 28%
Magnesium 101mg 5mg 23%
Iron 1.93mg 3.74mg 23%
Vitamin C 18.8mg 0mg 21%
Manganese 0.408mg 0mg 18%
Vitamin B5 0.825mg 0.071mg 15%
Vitamin B2 0.215mg 0.025mg 15%
Vitamin B6 0.191mg 0.013mg 14%
Phosphorus 100mg 15mg 12%
Potassium 307mg 16mg 9%
Protein 6.15g 1.44g 9%
Calcium 15mg 87mg 7%
Zinc 0.89mg 0.13mg 7%
Vitamin B3 1.22mg 0.52mg 4%
Selenium 0.6µg 2.8µg 4%
Fiber 0.5g 2%
Polyunsaturated fat 0.407g 0.114g 2%
Calories 67kcal 50kcal 1%
Fats 0.7g 0.21g 1%
Carbs 13.05g 10.52g 1%
Net carbs 13.05g 10.02g N/A
Sugar 0.03g N/A
Sodium 13mg 6mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.085g 0.033g 0%
Monounsaturated fat 0.052g 0.028g 0%
Tryptophan 0.064mg 0.02mg 0%
Threonine 0.258mg 0.045mg 0%
Isoleucine 0.273mg 0.063mg 0%
Leucine 0.442mg 0.11mg 0%
Lysine 0.35mg 0.037mg 0%
Methionine 0.064mg 0.027mg 0%
Phenylalanine 0.31mg 0.078mg 0%
Valine 0.316mg 0.07mg 0%
Histidine 0.172mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +327.1%
Contains more FatsFats +233.3%
Contains more CarbsCarbs +24%
Contains more OtherOther +331.8%
Contains more WaterWater +10.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 +85.7%
Contains more Poly. FatPolyunsaturated fat +257%
Contains less Sat. FatSaturated fat -61.2%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.