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  6. Green beans vs. Porridge

Green beans vs. Porridge — In-Depth Nutrition Comparison

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What are the main differences between green beans and porridge?

  • Green beans are richer in vitamin K, vitamin A, manganese, fiber, vitamin C, vitamin B2, and folate, yet porridge is richer in iron.
  • Green beans' daily need coverage for vitamin K is 40% higher.
  • Green beans have a lower glycemic index than porridge.

We used Beans, snap, green, cooked, boiled, drained, without salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this comparison.

Infographic

Green beans 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" 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 +260%
Contains more PotassiumPotassium +812.5%
Contains more CopperCopper +42.5%
Contains more ZincZinc +92.3%
Contains more PhosphorusPhosphorus +93.3%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +97.7%
Contains more IronIron +475.4%
Contains more SeleniumSelenium +1300%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25%
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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin B1Vitamin B1 +34.5%
Contains more Vitamin B2Vitamin B2 +288%
Contains more Vitamin B3Vitamin B3 +18.1%
Contains more Vitamin B6Vitamin B6 +330.8%
Contains more Vitamin KVitamin K +47800%
Contains more FolateFolate +175%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.071mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Porridge DV% diff.
Vitamin K 47.9µg 0.1µg 40%
Iron 0.65mg 3.74mg 39%
Manganese 0.285mg 0mg 12%
Vitamin C 9.7mg 0mg 11%
Fiber 3.2g 0.5g 11%
Vitamin B2 0.097mg 0.025mg 6%
Selenium 0.2µg 2.8µg 5%
Folate 33µg 12µg 5%
Calcium 44mg 87mg 4%
Potassium 146mg 16mg 4%
Vitamin A 32µg 0µg 4%
Magnesium 18mg 5mg 3%
Vitamin E 0.46mg 0.02mg 3%
Vitamin B6 0.056mg 0.013mg 3%
Choline 16.9mg 3%
Copper 0.057mg 0.04mg 2%
Phosphorus 29mg 15mg 2%
Vitamin B1 0.074mg 0.055mg 2%
Calories 35kcal 50kcal 1%
Protein 1.89g 1.44g 1%
Carbs 7.88g 10.52g 1%
Zinc 0.25mg 0.13mg 1%
Vitamin B3 0.614mg 0.52mg 1%
Fats 0.28g 0.21g 0%
Net carbs 4.68g 10.02g N/A
Sugar 3.63g 0.03g N/A
Sodium 1mg 6mg 0%
Vitamin B5 0.074mg 0.071mg 0%
Saturated fat 0.064g 0.033g 0%
Monounsaturated fat 0.011g 0.028g 0%
Polyunsaturated fat 0.145g 0.114g 0%
Tryptophan 0.02mg 0.02mg 0%
Threonine 0.082mg 0.045mg 0%
Isoleucine 0.069mg 0.063mg 0%
Leucine 0.116mg 0.11mg 0%
Lysine 0.091mg 0.037mg 0%
Methionine 0.023mg 0.027mg 0%
Phenylalanine 0.069mg 0.078mg 0%
Valine 0.093mg 0.07mg 0%
Histidine 0.035mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +31.3%
Contains more FatsFats +33.3%
Contains more OtherOther +231.8%
Contains more CarbsCarbs +33.5%
~equal in Water ~87.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 Poly. FatPolyunsaturated fat +27.2%
Contains less Sat. FatSaturated fat -48.4%
Contains more Mono. FatMonounsaturated fat +154.5%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.