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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 from Navy bean raw is 35% higher.

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.
Navy bean raw
Navy bean raw
6
:
4
Porridge
Porridge
Contains more Magnesium +1920%
Contains more Phosphorus +566.7%
Contains more Potassium +1818.8%
Contains more Zinc +584.6%
Contains more Copper +790%
Contains more Manganese +∞%
Contains more Calcium +480%
Contains more Iron +93.8%
Contains less Sodium -53.8%
Contains more Selenium +366.7%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +1920%
Contains more Phosphorus +566.7%
Contains more Potassium +1818.8%
Contains more Zinc +584.6%
Contains more Copper +790%
Contains more Manganese +∞%
Contains more Calcium +480%
Contains more Iron +93.8%
Contains less Sodium -53.8%
Contains more Selenium +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.
Navy bean raw
Navy bean raw
8
:
2
Porridge
Porridge
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +609.1%
Contains more Vitamin B2 +760%
Contains more Vitamin B3 +134.6%
Contains more Vitamin B5 +1062%
Contains more Vitamin B6 +1369.2%
Contains more Folate +1000%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +609.1%
Contains more Vitamin B2 +760%
Contains more Vitamin B3 +134.6%
Contains more Vitamin B5 +1062%
Contains more Vitamin B6 +1369.2%
Contains more Folate +1000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
4
:
1
Porridge
Porridge
Contains more Protein +327.1%
Contains more Fats +233.3%
Contains more Carbs +24%
Contains more Other +331.8%
Contains more Water +10.7%
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +327.1%
Contains more Fats +233.3%
Contains more Carbs +24%
Contains more Other +331.8%
Contains more Water +10.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +85.7%
Contains more Polyunsaturated fat +257%
Contains less Saturated Fat -61.2%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +85.7%
Contains more Polyunsaturated fat +257%
Contains less Saturated Fat -61.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy bean raw Porridge
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar 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 Navy bean raw Porridge Opinion
Net carbs 13.05g 10.02g Navy bean raw
Protein 6.15g 1.44g Navy bean raw
Fats 0.7g 0.21g Navy bean raw
Carbs 13.05g 10.52g Navy bean raw
Calories 67kcal 50kcal Navy bean raw
Sugar 0.03g Navy bean raw
Fiber 0.5g Porridge
Calcium 15mg 87mg Porridge
Iron 1.93mg 3.74mg Porridge
Magnesium 101mg 5mg Navy bean raw
Phosphorus 100mg 15mg Navy bean raw
Potassium 307mg 16mg Navy bean raw
Sodium 13mg 6mg Porridge
Zinc 0.89mg 0.13mg Navy bean raw
Copper 0.356mg 0.04mg Navy bean raw
Manganese 0.408mg 0mg Navy bean raw
Selenium 0.6µg 2.8µg Porridge
Vitamin A 4IU 0IU Navy bean raw
Vitamin E 0.02mg Porridge
Vitamin C 18.8mg 0mg Navy bean raw
Vitamin B1 0.39mg 0.055mg Navy bean raw
Vitamin B2 0.215mg 0.025mg Navy bean raw
Vitamin B3 1.22mg 0.52mg Navy bean raw
Vitamin B5 0.825mg 0.071mg Navy bean raw
Vitamin B6 0.191mg 0.013mg Navy bean raw
Folate 132µg 12µg Navy bean raw
Vitamin K 0.1µg Porridge
Tryptophan 0.064mg 0.02mg Navy bean raw
Threonine 0.258mg 0.045mg Navy bean raw
Isoleucine 0.273mg 0.063mg Navy bean raw
Leucine 0.442mg 0.11mg Navy bean raw
Lysine 0.35mg 0.037mg Navy bean raw
Methionine 0.064mg 0.027mg Navy bean raw
Phenylalanine 0.31mg 0.078mg Navy bean raw
Valine 0.316mg 0.07mg Navy bean raw
Histidine 0.172mg 0.033mg Navy bean raw
Saturated Fat 0.085g 0.033g Porridge
Monounsaturated Fat 0.052g 0.028g Navy bean raw
Polyunsaturated fat 0.407g 0.114g Navy bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean 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
35%
Navy bean raw
4%
Porridge
Minerals Daily Need Coverage Score
42%
Navy bean raw
21%
Porridge

Comparison summary

Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.052g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.3)
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Navy bean raw
Navy bean raw is relatively richer in minerals
Which food is richer in vitamins?
Navy bean raw
Navy bean 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. 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.