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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Porridge
Porridge
2
:
6
Black turtle bean
Black turtle bean
Contains more Iron +31.2%
Contains more Calcium +58.2%
Contains more Potassium +2606.3%
Contains more Magnesium +880%
Contains more Copper +572.5%
Contains more Zinc +484.6%
Contains more Phosphorus +913.3%
Contains less Sodium -50%
Porridge
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Black turtle bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 17% 39% 35% 90% 21% 66% 1%
Contains more Iron +31.2%
Contains more Calcium +58.2%
Contains more Potassium +2606.3%
Contains more Magnesium +880%
Contains more Copper +572.5%
Contains more Zinc +484.6%
Contains more Phosphorus +913.3%
Contains less Sodium -50%

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
Porridge
Porridge
0
:
9
Black turtle bean
Black turtle bean
Contains more Vitamin A +∞%
Contains more Vitamin E +4250%
Contains more Vitamin B1 +309.1%
Contains more Vitamin B2 +124%
Contains more Vitamin B5 +266.2%
Contains more Vitamin B6 +492.3%
Contains more Vitamin K +3200%
Contains more Folate +616.7%
Equal in Vitamin B3 - 0.527
Porridge
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%
Black turtle bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 18% 0% 57% 13% 10% 16% 18% 0% 9% 65%
Contains more Vitamin A +∞%
Contains more Vitamin E +4250%
Contains more Vitamin B1 +309.1%
Contains more Vitamin B2 +124%
Contains more Vitamin B5 +266.2%
Contains more Vitamin B6 +492.3%
Contains more Vitamin K +3200%
Contains more Folate +616.7%
Equal in Vitamin B3 - 0.527

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 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
Vitamin C 0mg 0mg
Net carbs 10.02g 16.05g Black turtle bean
Carbs 10.52g 24.35g Black turtle bean
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 3.74mg 2.85mg Porridge
Calcium 87mg 55mg Porridge
Potassium 16mg 433mg Black turtle bean
Magnesium 5mg 49mg Black turtle bean
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
Starch g g
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
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 0.1µg 3.3µg Black turtle bean
Folate 12µg 86µg Black turtle bean
Trans Fat g 0g Porridge
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
Fructose g g

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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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
17
Black turtle bean
Mineral Summary Score
24
Porridge
47
Black turtle 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
49%
Black turtle bean
Carbohydrates
11%
Porridge
24%
Black turtle bean
Fats
1%
Porridge
2%
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

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. 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.