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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.

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% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin AVitamin A +∞%
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 D ~0µg
~equal in Vitamin B3 ~0.527mg
~equal in Vitamin B12 ~0µg

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Porridge Black turtle bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Porridge Black turtle bean Opinion
Calories 50kcal 130kcal Black turtle bean
Protein 1.44g 8.18g Black turtle bean
Fats 0.21g 0.35g Black turtle bean
Net carbs 10.02g 16.05g Black turtle bean
Carbs 10.52g 24.35g Black turtle bean
Magnesium 5mg 49mg Black turtle bean
Calcium 87mg 55mg Porridge
Potassium 16mg 433mg Black turtle bean
Iron 3.74mg 2.85mg Porridge
Sugar 0.03g 0.32g Porridge
Fiber 0.5g 8.3g Black turtle bean
Copper 0.04mg 0.269mg Black turtle bean
Zinc 0.13mg 0.76mg Black turtle bean
Phosphorus 15mg 152mg Black turtle bean
Sodium 6mg 3mg Black turtle bean
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.02mg 0.87mg Black turtle bean
Manganese 0mg 0.327mg Black turtle bean
Selenium 2.8µg 1.2µg Porridge
Vitamin B1 0.055mg 0.225mg Black turtle bean
Vitamin B2 0.025mg 0.056mg Black turtle bean
Vitamin B3 0.52mg 0.527mg Black turtle bean
Vitamin B5 0.071mg 0.26mg Black turtle bean
Vitamin B6 0.013mg 0.077mg Black turtle bean
Vitamin K 0.1µg 3.3µg Black turtle bean
Folate 12µg 86µg Black turtle bean
Choline 32.6mg Black turtle bean
Saturated Fat 0.033g 0.089g Porridge
Monounsaturated Fat 0.028g 0.03g Black turtle bean
Polyunsaturated fat 0.114g 0.149g Black turtle bean
Tryptophan 0.02mg 0.097mg Black turtle bean
Threonine 0.045mg 0.344mg Black turtle bean
Isoleucine 0.063mg 0.361mg Black turtle bean
Leucine 0.11mg 0.653mg Black turtle bean
Lysine 0.037mg 0.562mg Black turtle bean
Methionine 0.027mg 0.123mg Black turtle bean
Phenylalanine 0.078mg 0.442mg Black turtle bean
Valine 0.07mg 0.428mg Black turtle bean
Histidine 0.033mg 0.228mg Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Black turtle bean
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
17%
Black turtle bean
Minerals Daily Need Coverage Score
21%
Porridge
42%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.29g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.056g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.6)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 46)
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. 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.