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  6. Porridge vs. Bean

Porridge vs. Bean — In-Depth Nutrition Comparison

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Important differences between Porridge and Bean

  • Porridge has more Iron, however, Bean has more Fiber, Copper, Phosphorus, Zinc, Vitamin B6, Potassium, Vitamin B1, and Magnesium.
  • Porridge's daily need coverage for Iron is 43% more.
  • Porridge has 2 times more Calcium than Bean. Porridge has 87mg of Calcium, while Bean has 50mg.

The food varieties used in the comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Beans, baked, canned, no salt added.

Infographic

Porridge vs Bean 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Bean
Bean
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more CalciumCalcium +74%
Contains more IronIron +1189.7%
Contains more MagnesiumMagnesium +540%
Contains more PotassiumPotassium +1750%
Contains more CopperCopper +415%
Contains more ZincZinc +976.9%
Contains more PhosphorusPhosphorus +593.3%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +60.7%
~equal in Manganese ~mg

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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Bean
Bean
9
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin B3Vitamin B3 +20.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin B1Vitamin B1 +172.7%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B6Vitamin B6 +900%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Bean
Bean
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more WaterWater +20.7%
Contains more ProteinProtein +233.3%
Contains more FatsFats +90.5%
Contains more CarbsCarbs +94.8%
Contains more OtherOther +677.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated Fat: Sat. Fat 0.033 g
Monounsaturated Fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Bean
Bean
2
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains less Sat. FatSaturated Fat -68%
Contains more Mono. FatMonounsaturated Fat +25%
Contains more Poly. FatPolyunsaturated fat +50.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Bean Opinion
Calories 50kcal 105kcal Bean
Protein 1.44g 4.8g Bean
Fats 0.21g 0.4g Bean
Vitamin C 0mg 3.1mg Bean
Net carbs 10.02g 14.99g Bean
Carbs 10.52g 20.49g Bean
Magnesium 5mg 32mg Bean
Calcium 87mg 50mg Porridge
Potassium 16mg 296mg Bean
Iron 3.74mg 0.29mg Porridge
Sugar 0.03g 7.78g Porridge
Fiber 0.5g 5.5g Bean
Copper 0.04mg 0.206mg Bean
Zinc 0.13mg 1.4mg Bean
Phosphorus 15mg 104mg Bean
Sodium 6mg 1mg Bean
Vitamin A 0IU 106IU Bean
Vitamin A 0µg 5µg Bean
Vitamin E 0.02mg 0.15mg Bean
Selenium 2.8µg 4.5µg Bean
Vitamin B1 0.055mg 0.15mg Bean
Vitamin B2 0.025mg 0.06mg Bean
Vitamin B3 0.52mg 0.43mg Porridge
Vitamin B5 0.071mg Porridge
Vitamin B6 0.013mg 0.13mg Bean
Vitamin K 0.1µg 0.8µg Bean
Folate 12µg 24µg Bean
Choline 30.8mg Bean
Saturated Fat 0.033g 0.103g Porridge
Monounsaturated Fat 0.028g 0.035g Bean
Polyunsaturated fat 0.114g 0.172g Bean
Tryptophan 0.02mg Porridge
Threonine 0.045mg Porridge
Isoleucine 0.063mg Porridge
Leucine 0.11mg Porridge
Lysine 0.037mg Porridge
Methionine 0.027mg Porridge
Phenylalanine 0.078mg Porridge
Valine 0.07mg Porridge
Histidine 0.033mg Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Bean
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
4%
Porridge
11%
Bean
Minerals Daily Need Coverage Score
21%
Porridge
25%
Bean

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 7.75g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.07g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.