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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 has more Fiber, Folate, Manganese, Copper, Phosphorus, Vitamin B1, Magnesium, Potassium, and Vitamin B6, while Porridge has more Iron.
  • Navy beans's daily need coverage for Fiber is 40% higher.

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 ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy beans Porridge
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
21%
Navy beans
4%
Porridge
Minerals Daily Need Coverage Score
43%
Navy beans
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.34g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.065g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is richer in vitamins?
Navy beans
Navy beans is relatively richer in vitamins

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.