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  6. Navy beans vs. Porridge

Navy beans vs. Porridge — In-Depth Nutrition Comparison

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Differences between navy beans and porridge

  • Navy beans have more fiber, folate, manganese, copper, phosphorus, vitamin B1, magnesium, potassium, and vitamin B6, while porridge has more iron.
  • Navy beans' daily need coverage for fiber is 40% higher.
  • Navy beans have a lower glycemic index. The glycemic index of navy beans is 39, while the glycemic index of porridge is 66.

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

Infographic

Navy beans 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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 +960%
Contains more PotassiumPotassium +2331.3%
Contains more CopperCopper +425%
Contains more ZincZinc +692.3%
Contains more PhosphorusPhosphorus +860%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +26.1%
Contains more IronIron +58.5%
~equal in Selenium ~2.8µg

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
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 +330.9%
Contains more Vitamin B2Vitamin B2 +164%
Contains more Vitamin B3Vitamin B3 +24.8%
Contains more Vitamin B5Vitamin B5 +274.6%
Contains more Vitamin B6Vitamin B6 +961.5%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +1066.7%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +100%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Porridge DV% diff.
Fiber 10.5g 0.5g 40%
Folate 140µg 12µg 32%
Manganese 0.527mg 0mg 23%
Copper 0.21mg 0.04mg 19%
Phosphorus 144mg 15mg 18%
Iron 2.36mg 3.74mg 17%
Vitamin B1 0.237mg 0.055mg 15%
Protein 8.23g 1.44g 14%
Magnesium 53mg 5mg 11%
Potassium 389mg 16mg 11%
Vitamin B6 0.138mg 0.013mg 10%
Choline 44.7mg 8%
Zinc 1.03mg 0.13mg 8%
Starch 15.4g 6%
Calories 140kcal 50kcal 5%
Carbs 26.05g 10.52g 5%
Vitamin B5 0.266mg 0.071mg 4%
Polyunsaturated fat 0.49g 0.114g 3%
Vitamin B2 0.066mg 0.025mg 3%
Calcium 69mg 87mg 2%
Vitamin B3 0.649mg 0.52mg 1%
Vitamin C 0.9mg 0mg 1%
Fats 0.62g 0.21g 1%
Net carbs 15.55g 10.02g N/A
Sugar 0.37g 0.03g N/A
Sodium 0mg 6mg 0%
Vitamin E 0.01mg 0.02mg 0%
Selenium 2.9µg 2.8µg 0%
Vitamin K 0.6µg 0.1µg 0%
Saturated fat 0.098g 0.033g 0%
Monounsaturated fat 0.142g 0.028g 0%
Tryptophan 0.1mg 0.02mg 0%
Threonine 0.289mg 0.045mg 0%
Isoleucine 0.387mg 0.063mg 0%
Leucine 0.7mg 0.11mg 0%
Lysine 0.52mg 0.037mg 0%
Methionine 0.111mg 0.027mg 0%
Phenylalanine 0.471mg 0.078mg 0%
Valine 0.504mg 0.07mg 0%
Histidine 0.206mg 0.033mg 0%
Omega-3 - ALA 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 +471.5%
Contains more FatsFats +195.2%
Contains more CarbsCarbs +147.6%
Contains more OtherOther +486.4%
Contains more WaterWater +37.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 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 +407.1%
Contains more Poly. FatPolyunsaturated fat +329.8%
Contains less Sat. FatSaturated fat -66.3%

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.