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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.

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

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 C +∞%
Contains more Vitamin E +950%
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 Vitamin K +5500%
Contains more Folate +4275%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Contains more Vitamin C +∞%
Contains more Vitamin E +950%
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 Vitamin K +5500%
Contains more Folate +4275%

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 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

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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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)

All nutrients comparison - raw data values

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