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Porridge vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Important differences between porridge and cranberry bean raw

  • Porridge has less folate, fiber, copper, vitamin B1, phosphorus, manganese, potassium, magnesium, zinc, and vitamin B6.
  • Cranberry bean raw's daily need coverage for folate is 148% more.
  • Porridge has a higher glycemic index than cranberry bean raw.

The food varieties used in the comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Beans, cranberry (roman), mature seeds, raw.

Infographic

Porridge vs Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +3020%
Contains more CalciumCalcium +46%
Contains more PotassiumPotassium +8225%
Contains more IronIron +33.7%
Contains more CopperCopper +1885%
Contains more ZincZinc +2692.3%
Contains more PhosphorusPhosphorus +2380%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +353.6%
~equal in Sodium ~6mg

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +1258.2%
Contains more Vitamin B2Vitamin B2 +752%
Contains more Vitamin B3Vitamin B3 +179.8%
Contains more Vitamin B5Vitamin B5 +953.5%
Contains more Vitamin B6Vitamin B6 +2276.9%
Contains more FolateFolate +4933.3%
~equal in Vitamin C ~0mg
~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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +607.1%
Contains more ProteinProtein +1499.3%
Contains more FatsFats +485.7%
Contains more CarbsCarbs +470.8%
Contains more OtherOther +1400%

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -89.6%
Contains more Mono. FatMonounsaturated fat +278.6%
Contains more Poly. FatPolyunsaturated fat +362.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Porridge Cranberry bean raw
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 ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Porridge Cranberry bean raw DV% diff.
Folate 12µg 604µg 148%
Fiber 0.5g 24.7g 97%
Copper 0.04mg 0.794mg 84%
Vitamin B1 0.055mg 0.747mg 58%
Phosphorus 15mg 372mg 51%
Protein 1.44g 23.03g 43%
Manganese 0mg 0.92mg 40%
Potassium 16mg 1332mg 39%
Magnesium 5mg 156mg 36%
Zinc 0.13mg 3.63mg 32%
Vitamin B6 0.013mg 0.309mg 23%
Selenium 2.8µg 12.7µg 18%
Carbs 10.52g 60.05g 17%
Iron 3.74mg 5mg 16%
Vitamin B5 0.071mg 0.748mg 14%
Vitamin B2 0.025mg 0.213mg 14%
Calories 50kcal 335kcal 14%
Vitamin B3 0.52mg 1.455mg 6%
Calcium 87mg 127mg 4%
Polyunsaturated fat 0.114g 0.527g 3%
Fats 0.21g 1.23g 2%
Saturated fat 0.033g 0.316g 1%
Net carbs 10.02g 35.35g N/A
Sugar 0.03g N/A
Sodium 6mg 6mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.028g 0.106g 0%
Tryptophan 0.02mg 0.273mg 0%
Threonine 0.045mg 0.969mg 0%
Isoleucine 0.063mg 1.017mg 0%
Leucine 0.11mg 1.838mg 0%
Lysine 0.037mg 1.58mg 0%
Methionine 0.027mg 0.346mg 0%
Phenylalanine 0.078mg 1.245mg 0%
Valine 0.07mg 1.205mg 0%
Histidine 0.033mg 0.641mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Cranberry bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
21%
Porridge
117%
Cranberry bean raw

Comparison summary

Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 0.283g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean raw
Cranberry bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.