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  6. Porridge vs. Black turtle bean

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

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How are porridge and black turtle bean different?

  • Black turtle bean has more folate, copper, vitamin B1, iron, phosphorus, fiber, potassium, manganese, magnesium, and vitamin B6 than porridge.
  • Daily need coverage for folate for black turtle bean is 108% higher.
  • Black turtle bean has a lower glycemic index (20) than porridge (66).

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Beans, black turtle, mature seeds, raw are the varieties used in this article.

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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +3100%
Contains more CalciumCalcium +83.9%
Contains more PotassiumPotassium +9275%
Contains more IronIron +132.6%
Contains more CopperCopper +2400%
Contains more ZincZinc +1592.3%
Contains more PhosphorusPhosphorus +2833.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +14.3%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin EVitamin E +950%
Contains more Vitamin B1Vitamin B1 +1536.4%
Contains more Vitamin B2Vitamin B2 +672%
Contains more Vitamin B3Vitamin B3 +276%
Contains more Vitamin B5Vitamin B5 +1166.2%
Contains more Vitamin B6Vitamin B6 +2100%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +3600%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Porridge Black turtle bean DV% diff.
Folate 12µg 444µg 108%
Copper 0.04mg 1mg 107%
Vitamin B1 0.055mg 0.9mg 70%
Iron 3.74mg 8.7mg 62%
Phosphorus 15mg 440mg 61%
Fiber 0.5g 15.5g 60%
Potassium 16mg 1500mg 44%
Manganese 0mg 1mg 43%
Protein 1.44g 21.25g 40%
Magnesium 5mg 160mg 37%
Vitamin B6 0.013mg 0.286mg 21%
Zinc 0.13mg 2.2mg 19%
Carbs 10.52g 63.25g 18%
Vitamin B5 0.071mg 0.899mg 17%
Calories 50kcal 339kcal 14%
Vitamin B2 0.025mg 0.193mg 13%
Vitamin B3 0.52mg 1.955mg 9%
Calcium 87mg 160mg 7%
Vitamin K 0.1µg 5.6µg 5%
Polyunsaturated fat 0.114g 0.387g 2%
Vitamin E 0.02mg 0.21mg 1%
Selenium 2.8µg 3.2µg 1%
Fats 0.21g 0.9g 1%
Saturated fat 0.033g 0.232g 1%
Net carbs 10.02g 47.75g N/A
Sugar 0.03g 2.12g N/A
Sodium 6mg 9mg 0%
Monounsaturated fat 0.028g 0.078g 0%
Tryptophan 0.02mg 0.252mg 0%
Threonine 0.045mg 0.894mg 0%
Isoleucine 0.063mg 0.938mg 0%
Leucine 0.11mg 1.697mg 0%
Lysine 0.037mg 1.459mg 0%
Methionine 0.027mg 0.32mg 0%
Phenylalanine 0.078mg 1.149mg 0%
Valine 0.07mg 1.112mg 0%
Histidine 0.033mg 0.592mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +696.5%
Contains more ProteinProtein +1375.7%
Contains more FatsFats +328.6%
Contains more CarbsCarbs +501.2%
Contains more OtherOther +1536.4%

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 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -85.8%
Contains more Mono. FatMonounsaturated fat +178.6%
Contains more Poly. FatPolyunsaturated fat +239.5%

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/175186/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.