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Porridge vs Bean - In-Depth Nutrition Comparison

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A recap on differences between Porridge and Bean

  • Porridge has less Folate, Copper, Fiber, Phosphorus, Vitamin B1, Manganese, Selenium, Magnesium, Potassium, and Vitamin B6.
  • Bean covers your daily Folate needs 128% more than Porridge.

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

Infographic

Porridge vs Bean 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
:
7
Bean
Contains less Sodium -50%
Contains more Calcium +29.9%
Contains more Iron +35.6%
Contains more Magnesium +3420%
Contains more Phosphorus +2640%
Contains more Potassium +8606.3%
Contains more Zinc +1653.8%
Contains more Copper +2132.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains less Sodium -50%
Contains more Calcium +29.9%
Contains more Iron +35.6%
Contains more Magnesium +3420%
Contains more Phosphorus +2640%
Contains more Potassium +8606.3%
Contains more Zinc +1653.8%
Contains more Copper +2132.5%

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
:
9
Bean
Contains more Vitamin E +950%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1196.4%
Contains more Vitamin B2 +748%
Contains more Vitamin B3 +125.8%
Contains more Vitamin B5 +1005.6%
Contains more Vitamin B6 +3546.2%
Contains more Folate +4275%
Contains more Vitamin K +5500%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin E +950%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1196.4%
Contains more Vitamin B2 +748%
Contains more Vitamin B3 +125.8%
Contains more Vitamin B5 +1005.6%
Contains more Vitamin B6 +3546.2%
Contains more Folate +4275%
Contains more Vitamin K +5500%

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.
Porridge Bean
Lower in Sugar ok
Lower in Sodium 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

All nutrients comparison - raw data values

Nutrient Porridge Bean Opinion
Net carbs 10.02g 47.05g Bean
Protein 1.44g 21.42g Bean
Fats 0.21g 1.23g Bean
Carbs 10.52g 62.55g Bean
Calories 50kcal 347kcal Bean
Starch g 34.17g Bean
Fructose g 0g Bean
Sugar 0.03g 2.11g Porridge
Fiber 0.5g 15.5g Bean
Calcium 87mg 113mg Bean
Iron 3.74mg 5.07mg Bean
Magnesium 5mg 176mg Bean
Phosphorus 15mg 411mg Bean
Potassium 16mg 1393mg Bean
Sodium 6mg 12mg Porridge
Zinc 0.13mg 2.28mg Bean
Copper 0.04mg 0.893mg Bean
Vitamin A 0IU 0IU
Vitamin E 0.02mg 0.21mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.3mg Bean
Vitamin B1 0.055mg 0.713mg Bean
Vitamin B2 0.025mg 0.212mg Bean
Vitamin B3 0.52mg 1.174mg Bean
Vitamin B5 0.071mg 0.785mg Bean
Vitamin B6 0.013mg 0.474mg Bean
Folate 12µg 525µg Bean
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 5.6µg Bean
Tryptophan 0.02mg 0.237mg Bean
Threonine 0.045mg 0.81mg Bean
Isoleucine 0.063mg 0.871mg Bean
Leucine 0.11mg 1.558mg Bean
Lysine 0.037mg 1.356mg Bean
Methionine 0.027mg 0.259mg Bean
Phenylalanine 0.078mg 1.095mg Bean
Valine 0.07mg 0.998mg Bean
Histidine 0.033mg 0.556mg Bean
Cholesterol 0mg 0mg
Trans Fat g 0g Porridge
Saturated Fat 0.033g 0.235g Porridge
Monounsaturated Fat 0.028g 0.229g Bean
Polyunsaturated fat 0.114g 0.407g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Bean
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
4
Porridge
70
Bean
Mineral Summary Score
24
Porridge
126
Bean

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
9%
Porridge
129%
Bean
Carbohydrates
11%
Porridge
63%
Bean
Fats
1%
Porridge
6%
Bean

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 2.08g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.202g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
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)

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. 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/175199/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.