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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 Potassium +1218.8%
Contains more Magnesium +400%
Contains more Copper +72.5%
Contains more Zinc +84.6%
Contains more Phosphorus +153.3%
Contains more Iron +263.1%
Contains more Calcium +135.1%
Equal in Sodium - 6
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 19% 18% 24% 7% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Potassium +1218.8%
Contains more Magnesium +400%
Contains more Copper +72.5%
Contains more Zinc +84.6%
Contains more Phosphorus +153.3%
Contains more Iron +263.1%
Contains more Calcium +135.1%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1950%
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 Vitamin K +42900%
Contains more Folate +175%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 41% 42% 9% 0% 21% 24% 14% 14% 33% 0% 108% 25%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1950%
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 Vitamin K +42900%
Contains more Folate +175%

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 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 Cholesterol Equal
Lower in Sodium Equal

Which food is preferable for your diet?

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

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)

All nutrients comparison - raw data values

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

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.