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  6. Porridge vs. Black turtle bean

Porridge vs. Black turtle bean — In-Depth Nutrition Comparison

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Significant differences between porridge and black turtle bean

  • Porridge has more iron; however, black turtle bean is richer in fiber, copper, phosphorus, folate, manganese, vitamin B1, potassium, magnesium, and zinc.
  • Black turtle bean covers your daily fiber needs 31% more than porridge.
  • Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of black turtle bean is 20.

Specific food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Porridge vs Black turtle bean 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more CalciumCalcium +58.2%
Contains more IronIron +31.2%
Contains more SeleniumSelenium +133.3%
Contains more MagnesiumMagnesium +880%
Contains more PotassiumPotassium +2606.3%
Contains more CopperCopper +572.5%
Contains more ZincZinc +484.6%
Contains more PhosphorusPhosphorus +913.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%

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 0% 0% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin EVitamin E +4250%
Contains more Vitamin B1Vitamin B1 +309.1%
Contains more Vitamin B2Vitamin B2 +124%
Contains more Vitamin B5Vitamin B5 +266.2%
Contains more Vitamin B6Vitamin B6 +492.3%
Contains more Vitamin KVitamin K +3200%
Contains more FolateFolate +616.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.527mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Black turtle bean DV% diff.
Fiber 0.5g 8.3g 31%
Copper 0.04mg 0.269mg 25%
Phosphorus 15mg 152mg 20%
Folate 12µg 86µg 19%
Vitamin B1 0.055mg 0.225mg 14%
Manganese 0mg 0.327mg 14%
Protein 1.44g 8.18g 13%
Potassium 16mg 433mg 12%
Iron 3.74mg 2.85mg 11%
Magnesium 5mg 49mg 10%
Zinc 0.13mg 0.76mg 6%
Vitamin E 0.02mg 0.87mg 6%
Choline 32.6mg 6%
Vitamin B6 0.013mg 0.077mg 5%
Carbs 10.52g 24.35g 5%
Vitamin B5 0.071mg 0.26mg 4%
Calories 50kcal 130kcal 4%
Vitamin K 0.1µg 3.3µg 3%
Calcium 87mg 55mg 3%
Selenium 2.8µg 1.2µg 3%
Vitamin B2 0.025mg 0.056mg 2%
Fats 0.21g 0.35g 0%
Net carbs 10.02g 16.05g N/A
Sugar 0.03g 0.32g N/A
Sodium 6mg 3mg 0%
Vitamin B3 0.52mg 0.527mg 0%
Saturated fat 0.033g 0.089g 0%
Monounsaturated fat 0.028g 0.03g 0%
Polyunsaturated fat 0.114g 0.149g 0%
Tryptophan 0.02mg 0.097mg 0%
Threonine 0.045mg 0.344mg 0%
Isoleucine 0.063mg 0.361mg 0%
Leucine 0.11mg 0.653mg 0%
Lysine 0.037mg 0.562mg 0%
Methionine 0.027mg 0.123mg 0%
Phenylalanine 0.078mg 0.442mg 0%
Valine 0.07mg 0.428mg 0%
Histidine 0.033mg 0.228mg 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
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more WaterWater +33.3%
Contains more ProteinProtein +468.1%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +131.5%
Contains more OtherOther +527.3%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains less Sat. FatSaturated fat -62.9%
Contains more Poly. FatPolyunsaturated fat +30.7%
~equal in Monounsaturated fat ~0.03g

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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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.