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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 for iron, 22% more than baked beans.
  • Porridge is lower in saturated fat.
  • Porridge has a higher glycemic index (66) than baked beans (40).

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

Infographic

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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more CalciumCalcium +42.6%
Contains more IronIron +87.9%
Contains less SodiumSodium -98.6%
Contains more MagnesiumMagnesium +760%
Contains more PotassiumPotassium +2137.5%
Contains more CopperCopper +297.5%
Contains more ZincZinc +461.5%
Contains more PhosphorusPhosphorus +626.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +103.6%

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%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +27.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +147.3%
Contains more Vitamin B2Vitamin B2 +96%
Contains more Vitamin B5Vitamin B5 +118.3%
Contains more Vitamin B6Vitamin B6 +592.3%
Contains more FolateFolate +300%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more WaterWater +34.4%
Contains more ProteinProtein +284.7%
Contains more FatsFats +2352.4%
Contains more CarbsCarbs +105.6%
Contains more OtherOther +1040.9%

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +7517.9%
Contains more Poly. FatPolyunsaturated fat +549.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Porridge Baked beans DV% diff.
Iron 3.74mg 1.99mg 22%
Fiber 0.5g 5.5g 20%
Sodium 6mg 422mg 18%
Copper 0.04mg 0.159mg 13%
Phosphorus 15mg 109mg 13%
Manganese 0mg 0.255mg 11%
Potassium 16mg 358mg 10%
Saturated fat 0.033g 1.948g 9%
Folate 12µg 48µg 9%
Magnesium 5mg 43mg 9%
Fats 0.21g 5.15g 8%
Protein 1.44g 5.54g 8%
Vitamin B1 0.055mg 0.136mg 7%
Vitamin B6 0.013mg 0.09mg 6%
Calories 50kcal 155kcal 5%
Monounsaturated fat 0.028g 2.133g 5%
Selenium 2.8µg 5.7µg 5%
Zinc 0.13mg 0.73mg 5%
Polyunsaturated fat 0.114g 0.74g 4%
Carbs 10.52g 21.63g 4%
Calcium 87mg 61mg 3%
Vitamin B2 0.025mg 0.049mg 2%
Vitamin B5 0.071mg 0.155mg 2%
Cholesterol 0mg 5mg 2%
Vitamin C 0mg 1.1mg 1%
Vitamin B3 0.52mg 0.408mg 1%
Net carbs 10.02g 16.13g N/A
Sugar 0.03g N/A
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.02mg 0.067mg 0%
Threonine 0.045mg 0.228mg 0%
Isoleucine 0.063mg 0.242mg 0%
Leucine 0.11mg 0.428mg 0%
Lysine 0.037mg 0.379mg 0%
Methionine 0.027mg 0.086mg 0%
Phenylalanine 0.078mg 0.287mg 0%
Valine 0.07mg 0.282mg 0%
Histidine 0.033mg 0.153mg 0%

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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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
9%
Baked beans
Minerals Daily Need Coverage Score
21%
Porridge
39%
Baked beans

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.

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. 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.