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Green bean vs Porridge - In-Depth Nutrition Comparison

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A recap on differences between Green bean and Porridge

  • Green bean has more Vitamin K, Vitamin B6, Fiber, Vitamin B2, Potassium, and Folate, however Porridge is higher in Iron, Vitamin C, and Manganese.
  • Green bean covers your daily Vitamin K needs 36% more than Porridge.
  • Porridge contains 13 times less Potassium than Green bean. Green bean contains 211mg of Potassium, while Porridge contains 16mg.

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 vs Porridge infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +400%
Contains more Phosphorus +153.3%
Contains more Potassium +1218.8%
Contains more Zinc +84.6%
Contains more Copper +72.5%
Contains more Calcium +135.1%
Contains more Iron +263.1%
Equal in Sodium - 6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 18% 17% 19% 1% 7% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Magnesium +400%
Contains more Phosphorus +153.3%
Contains more Potassium +1218.8%
Contains more Zinc +84.6%
Contains more Copper +72.5%
Contains more Calcium +135.1%
Contains more Iron +263.1%
Equal in Sodium - 6

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +1950%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +49.1%
Contains more Vitamin B2 +316%
Contains more Vitamin B3 +41.2%
Contains more Vitamin B5 +216.9%
Contains more Vitamin B6 +984.6%
Contains more Folate +175%
Contains more Vitamin K +42900%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
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 E +1950%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +49.1%
Contains more Vitamin B2 +316%
Contains more Vitamin B3 +41.2%
Contains more Vitamin B5 +216.9%
Contains more Vitamin B6 +984.6%
Contains more Folate +175%
Contains more Vitamin K +42900%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Green bean Porridge
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Green bean Porridge Opinion
Net carbs 4.27g 10.02g Porridge
Protein 1.83g 1.44g Green bean
Fats 0.22g 0.21g Green bean
Carbs 6.97g 10.52g Porridge
Calories 31kcal 50kcal Porridge
Starch 0.88g g Green bean
Fructose 1.39g g Green bean
Sugar 3.26g 0.03g Porridge
Fiber 2.7g 0.5g Green bean
Calcium 37mg 87mg Porridge
Iron 1.03mg 3.74mg Porridge
Magnesium 25mg 5mg Green bean
Phosphorus 38mg 15mg Green bean
Potassium 211mg 16mg Green bean
Sodium 6mg 6mg
Zinc 0.24mg 0.13mg Green bean
Copper 0.069mg 0.04mg Green bean
Vitamin A 690IU 0IU Green bean
Vitamin E 0.41mg 0.02mg Green bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 12.2mg 0mg Green bean
Vitamin B1 0.082mg 0.055mg Green bean
Vitamin B2 0.104mg 0.025mg Green bean
Vitamin B3 0.734mg 0.52mg Green bean
Vitamin B5 0.225mg 0.071mg Green bean
Vitamin B6 0.141mg 0.013mg Green bean
Folate 33µg 12µg Green bean
Vitamin B12 0µg 0µg
Vitamin K 43µg 0.1µg Green bean
Tryptophan 0.019mg 0.02mg Porridge
Threonine 0.079mg 0.045mg Green bean
Isoleucine 0.066mg 0.063mg Green bean
Leucine 0.112mg 0.11mg Green bean
Lysine 0.088mg 0.037mg Green bean
Methionine 0.022mg 0.027mg Porridge
Phenylalanine 0.067mg 0.078mg Porridge
Valine 0.09mg 0.07mg Green bean
Histidine 0.034mg 0.033mg Green bean
Cholesterol 0mg 0mg
Trans Fat 0g g Porridge
Saturated Fat 0.05g 0.033g Porridge
Monounsaturated Fat 0.01g 0.028g Porridge
Polyunsaturated fat 0.113g 0.114g Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
Green bean
4
Porridge
Mineral Summary Score
17
Green bean
24
Porridge

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Green bean
9%
Porridge
Carbohydrates
7%
Green bean
11%
Porridge
Fats
1%
Green bean
1%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 3.23g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.8)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Green bean
Green bean is relatively richer in minerals
Which food is richer in vitamins?
Green bean
Green bean is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Green bean - 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.