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  6. Porridge vs. Beans

Porridge vs. Beans — In-Depth Nutrition Comparison

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Important differences between porridge and beans

  • Porridge has more iron; however, beans have 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 beans. Porridge has 87mg of calcium, while beans have 50mg.
  • Porridge has a higher glycemic index than beans.

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 Beans 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%
Beans
Beans
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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Beans
Beans
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
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

All nutrients comparison - raw data values

Nutrient Porridge Beans DV% diff.
Iron 3.74mg 0.29mg 43%
Fiber 0.5g 5.5g 20%
Copper 0.04mg 0.206mg 18%
Phosphorus 15mg 104mg 13%
Zinc 0.13mg 1.4mg 12%
Vitamin B6 0.013mg 0.13mg 9%
Potassium 16mg 296mg 8%
Vitamin B1 0.055mg 0.15mg 8%
Protein 1.44g 4.8g 7%
Magnesium 5mg 32mg 6%
Choline 30.8mg 6%
Calcium 87mg 50mg 4%
Calories 50kcal 105kcal 3%
Vitamin C 0mg 3.1mg 3%
Carbs 10.52g 20.49g 3%
Selenium 2.8µg 4.5µg 3%
Vitamin B2 0.025mg 0.06mg 3%
Folate 12µg 24µg 3%
Vitamin A 0µg 5µg 1%
Vitamin E 0.02mg 0.15mg 1%
Vitamin B3 0.52mg 0.43mg 1%
Vitamin B5 0.071mg 1%
Vitamin K 0.1µg 0.8µg 1%
Protein per 100 calories 2.9g 4.6g N/A
Calories per 10 g protein 347kcal 219kcal N/A
Weight per 100 calories 200g 95g N/A
Fats 0.21g 0.4g 0%
Net carbs 10.02g 14.99g N/A
Sugar 0.03g 7.78g N/A
Sodium 6mg 1mg 0%
Saturated fat 0.033g 0.103g 0%
Monounsaturated fat 0.028g 0.035g 0%
Polyunsaturated fat 0.114g 0.172g 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 0%

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
Beans
Beans
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
Beans
Beans
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%

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