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Porridge vs Baked beans - In-Depth Nutrition Comparison

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How are Porridge and Baked beans different?

  • Porridge is richer in Iron, while Baked beans are higher in Fiber, Phosphorus, Copper, Manganese, Potassium, Magnesium, and Folate.
  • Porridge covers your daily need of Iron 22% more than Baked beans.
  • Porridge is lower in Saturated Fat.

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Beans, baked, home prepared types were used in this article.

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Porridge vs Baked beans 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 Iron +87.9%
Contains more Calcium +42.6%
Contains less Sodium -98.6%
Contains more Potassium +2137.5%
Contains more Magnesium +760%
Contains more Copper +297.5%
Contains more Zinc +461.5%
Contains more Phosphorus +626.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 19% 32% 31% 53% 20% 47% 56%
Contains more Iron +87.9%
Contains more Calcium +42.6%
Contains less Sodium -98.6%
Contains more Potassium +2137.5%
Contains more Magnesium +760%
Contains more Copper +297.5%
Contains more Zinc +461.5%
Contains more Phosphorus +626.7%

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 B3 +27.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +147.3%
Contains more Vitamin B2 +96%
Contains more Vitamin B5 +118.3%
Contains more Vitamin B6 +592.3%
Contains more Folate +300%
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 4% 0% 0% 0% 34% 12% 8% 10% 21% 0% 0% 36%
Contains more Vitamin B3 +27.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +147.3%
Contains more Vitamin B2 +96%
Contains more Vitamin B5 +118.3%
Contains more Vitamin B6 +592.3%
Contains more Folate +300%

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
10
Baked beans
Mineral Summary Score
24
Porridge
41
Baked beans

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
33%
Baked beans
Carbohydrates
11%
Porridge
22%
Baked beans
Fats
1%
Porridge
24%
Baked beans

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 Baked beans
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Baked beans
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 Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 416mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 1.915g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.8)
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Porridge Baked beans Opinion
Calories 50 155 Baked beans
Protein 1.44 5.54 Baked beans
Fats 0.21 5.15 Baked beans
Vitamin C 0 1.1 Baked beans
Carbs 10.52 21.63 Baked beans
Cholesterol 0 5 Porridge
Vitamin D 0 0
Iron 3.74 1.99 Porridge
Calcium 87 61 Porridge
Potassium 16 358 Baked beans
Magnesium 5 43 Baked beans
Sugar 0.03 Baked beans
Fiber 0.5 5.5 Baked beans
Copper 0.04 0.159 Baked beans
Zinc 0.13 0.73 Baked beans
Starch
Phosphorus 15 109 Baked beans
Sodium 6 422 Porridge
Vitamin A 0 0
Vitamin E 0.02 Porridge
Vitamin D 0 0
Vitamin B1 0.055 0.136 Baked beans
Vitamin B2 0.025 0.049 Baked beans
Vitamin B3 0.52 0.408 Porridge
Vitamin B5 0.071 0.155 Baked beans
Vitamin B6 0.013 0.09 Baked beans
Vitamin B12 0 0
Vitamin K 0.1 Porridge
Folate 12 48 Baked beans
Trans Fat 0 Porridge
Saturated Fat 0.033 1.948 Porridge
Monounsaturated Fat 0.028 2.133 Baked beans
Polyunsaturated fat 0.114 0.74 Baked beans
Tryptophan 0.02 0.067 Baked beans
Threonine 0.045 0.228 Baked beans
Isoleucine 0.063 0.242 Baked beans
Leucine 0.11 0.428 Baked beans
Lysine 0.037 0.379 Baked beans
Methionine 0.027 0.086 Baked beans
Phenylalanine 0.078 0.287 Baked beans
Valine 0.07 0.282 Baked beans
Histidine 0.033 0.153 Baked beans
Fructose

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.