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  6. Green bean raw vs. Porridge

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

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A recap on differences between green bean raw and porridge

  • Green bean raw has more vitamin K, vitamin A, vitamin C, vitamin B6, manganese, fiber, vitamin B2, potassium, and folate; however, porridge is higher in iron.
  • Green bean raw covers your daily vitamin K needs 36% more than porridge.
  • The glycemic index of porridge is higher.

Food varieties used in this article are Beans, snap, green, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 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 +400%
Contains more PotassiumPotassium +1218.8%
Contains more CopperCopper +72.5%
Contains more ZincZinc +84.6%
Contains more PhosphorusPhosphorus +153.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +135.1%
Contains more IronIron +263.1%
Contains more SeleniumSelenium +366.7%
~equal in Sodium ~6mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +1950%
Contains more Vitamin B1Vitamin B1 +49.1%
Contains more Vitamin B2Vitamin B2 +316%
Contains more Vitamin B3Vitamin B3 +41.2%
Contains more Vitamin B5Vitamin B5 +216.9%
Contains more Vitamin B6Vitamin B6 +984.6%
Contains more Vitamin KVitamin K +42900%
Contains more FolateFolate +175%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Porridge DV% diff.
Vitamin K 43µg 0.1µg 36%
Iron 1.03mg 3.74mg 34%
Vitamin C 12.2mg 0mg 14%
Vitamin B6 0.141mg 0.013mg 10%
Manganese 0.216mg 0mg 9%
Fiber 2.7g 0.5g 9%
Vitamin B2 0.104mg 0.025mg 6%
Potassium 211mg 16mg 6%
Folate 33µg 12µg 5%
Magnesium 25mg 5mg 5%
Calcium 37mg 87mg 5%
Vitamin A 35µg 0µg 4%
Selenium 0.6µg 2.8µg 4%
Phosphorus 38mg 15mg 3%
Vitamin E 0.41mg 0.02mg 3%
Vitamin B5 0.225mg 0.071mg 3%
Copper 0.069mg 0.04mg 3%
Choline 15.3mg 3%
Fructose 1.39g 2%
Vitamin B1 0.082mg 0.055mg 2%
Calories 31kcal 50kcal 1%
Protein 1.83g 1.44g 1%
Vitamin B3 0.734mg 0.52mg 1%
Zinc 0.24mg 0.13mg 1%
Carbs 6.97g 10.52g 1%
Fats 0.22g 0.21g 0%
Net carbs 4.27g 10.02g N/A
Sugar 3.26g 0.03g N/A
Starch 0.88g 0%
Sodium 6mg 6mg 0%
Saturated fat 0.05g 0.033g 0%
Monounsaturated fat 0.01g 0.028g 0%
Polyunsaturated fat 0.113g 0.114g 0%
Tryptophan 0.019mg 0.02mg 0%
Threonine 0.079mg 0.045mg 0%
Isoleucine 0.066mg 0.063mg 0%
Leucine 0.112mg 0.11mg 0%
Lysine 0.088mg 0.037mg 0%
Methionine 0.022mg 0.027mg 0%
Phenylalanine 0.067mg 0.078mg 0%
Valine 0.09mg 0.07mg 0%
Histidine 0.034mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +27.1%
Contains more OtherOther +200%
Contains more CarbsCarbs +50.9%
~equal in Fats ~0.21g
~equal in Water ~87.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 less Sat. FatSaturated fat -34%
Contains more Mono. FatMonounsaturated fat +180%
~equal in Polyunsaturated fat ~0.114g

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.