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  6. Porridge vs. Broad beans

Porridge vs. Broad beans — In-Depth Nutrition Comparison

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Important differences between porridge and broad beans

  • Porridge has more iron and calcium; however, broad beans have more vitamin C, fiber, folate, manganese, phosphorus, magnesium, vitamin B1, and vitamin A.
  • Porridge's daily need coverage for iron is 28% more.
  • Porridge has 5 times more calcium than broad beans. Porridge has 87mg of calcium, while broad beans have 18mg.
  • Broad beans have a higher glycemic index than porridge.

The food varieties used in the comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Broadbeans, immature seeds, cooked, boiled, drained, without salt.

Infographic

Porridge vs Broad beans infographic
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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 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Contains more CalciumCalcium +383.3%
Contains more IronIron +149.3%
Contains less SodiumSodium -85.4%
Contains more SeleniumSelenium +180%
Contains more MagnesiumMagnesium +520%
Contains more PotassiumPotassium +1106.3%
Contains more CopperCopper +50%
Contains more ZincZinc +261.5%
Contains more PhosphorusPhosphorus +386.7%
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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +132.7%
Contains more Vitamin B2Vitamin B2 +260%
Contains more Vitamin B3Vitamin B3 +130.8%
Contains more Vitamin B6Vitamin B6 +123.1%
Contains more FolateFolate +383.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.066mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Porridge Broad beans DV% diff.
Iron 3.74mg 1.5mg 28%
Vitamin C 0mg 19.8mg 22%
Folate 12µg 58µg 12%
Fiber 0.5g 3.6g 12%
Manganese 0mg 0.261mg 11%
Phosphorus 15mg 73mg 8%
Protein 1.44g 4.8g 7%
Calcium 87mg 18mg 7%
Magnesium 5mg 31mg 6%
Vitamin B1 0.055mg 0.128mg 6%
Vitamin B2 0.025mg 0.09mg 5%
Potassium 16mg 193mg 5%
Vitamin B3 0.52mg 1.2mg 4%
Selenium 2.8µg 1µg 3%
Zinc 0.13mg 0.47mg 3%
Copper 0.04mg 0.06mg 2%
Sodium 6mg 41mg 2%
Vitamin A 0µg 14µg 2%
Vitamin B6 0.013mg 0.029mg 1%
Polyunsaturated fat 0.114g 0.303g 1%
Calories 50kcal 62kcal 1%
Fats 0.21g 0.5g 0%
Carbs 10.52g 10.1g 0%
Net carbs 10.02g 6.5g N/A
Sugar 0.03g N/A
Vitamin E 0.02mg 0%
Vitamin B5 0.071mg 0.066mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.033g 0.142g 0%
Monounsaturated fat 0.028g 0.02g 0%
Tryptophan 0.02mg 0.048mg 0%
Threonine 0.045mg 0.178mg 0%
Isoleucine 0.063mg 0.215mg 0%
Leucine 0.11mg 0.37mg 0%
Lysine 0.037mg 0.313mg 0%
Methionine 0.027mg 0.037mg 0%
Phenylalanine 0.078mg 0.195mg 0%
Valine 0.07mg 0.235mg 0%
Histidine 0.033mg 0.115mg 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
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more ProteinProtein +233.3%
Contains more FatsFats +138.1%
Contains more OtherOther +309.1%
~equal in Carbs ~10.1g
~equal in Water ~83.7g

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
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
Contains less Sat. FatSaturated fat -76.8%
Contains more Mono. FatMonounsaturated fat +40%
Contains more Poly. FatPolyunsaturated fat +165.8%

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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. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.