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Porridge vs. Kidney beans — In-Depth Nutrition Comparison

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Differences between Porridge and Kidney beans

  • Porridge has more Iron, while Kidney beans has more Folate, Fiber, Copper, Manganese, Phosphorus, Potassium, Magnesium, Vitamin B1, and Vitamin B6.
  • Kidney beans's daily need coverage for Folate is 30% higher.
  • Kidney beans contains 2 times less Iron than Porridge. Porridge contains 3.74mg of Iron, while Kidney beans contains 2.22mg.

The food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Porridge vs Kidney 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.
Contains more Calcium +148.6%
Contains more Iron +68.5%
Contains more Selenium +154.5%
Contains more Magnesium +740%
Contains more Phosphorus +820%
Contains more Potassium +2431.3%
Contains less Sodium -83.3%
Contains more Zinc +669.2%
Contains more Copper +440%
Contains more Manganese +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Calcium +148.6%
Contains more Iron +68.5%
Contains more Selenium +154.5%
Contains more Magnesium +740%
Contains more Phosphorus +820%
Contains more Potassium +2431.3%
Contains less Sodium -83.3%
Contains more Zinc +669.2%
Contains more Copper +440%
Contains more Manganese +∞%

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.
:
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +190.9%
Contains more Vitamin B2 +132%
Contains more Vitamin B3 +11.2%
Contains more Vitamin B5 +209.9%
Contains more Vitamin B6 +823.1%
Contains more Folate +983.3%
Contains more Vitamin K +8300%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +190.9%
Contains more Vitamin B2 +132%
Contains more Vitamin B3 +11.2%
Contains more Vitamin B5 +209.9%
Contains more Vitamin B6 +823.1%
Contains more Folate +983.3%
Contains more Vitamin K +8300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +30.9%
Contains more Protein +502.1%
Contains more Fats +138.1%
Contains more Carbs +116.7%
Contains more Other +395.5%
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Water +30.9%
Contains more Protein +502.1%
Contains more Fats +138.1%
Contains more Carbs +116.7%
Contains more Other +395.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -54.8%
Contains more Monounsaturated Fat +39.3%
Contains more Polyunsaturated fat +143.9%
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains less Saturated Fat -54.8%
Contains more Monounsaturated Fat +39.3%
Contains more Polyunsaturated fat +143.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Porridge Kidney beans
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 Kidney beans Opinion
Net carbs 10.02g 16.4g Kidney beans
Protein 1.44g 8.67g Kidney beans
Fats 0.21g 0.5g Kidney beans
Carbs 10.52g 22.8g Kidney beans
Calories 50kcal 127kcal Kidney beans
Sugar 0.03g 0.32g Porridge
Fiber 0.5g 6.4g Kidney beans
Calcium 87mg 35mg Porridge
Iron 3.74mg 2.22mg Porridge
Magnesium 5mg 42mg Kidney beans
Phosphorus 15mg 138mg Kidney beans
Potassium 16mg 405mg Kidney beans
Sodium 6mg 1mg Kidney beans
Zinc 0.13mg 1mg Kidney beans
Copper 0.04mg 0.216mg Kidney beans
Manganese 0mg 0.43mg Kidney beans
Selenium 2.8µg 1.1µg Porridge
Vitamin E 0.02mg 0.03mg Kidney beans
Vitamin C 0mg 1.2mg Kidney beans
Vitamin B1 0.055mg 0.16mg Kidney beans
Vitamin B2 0.025mg 0.058mg Kidney beans
Vitamin B3 0.52mg 0.578mg Kidney beans
Vitamin B5 0.071mg 0.22mg Kidney beans
Vitamin B6 0.013mg 0.12mg Kidney beans
Folate 12µg 130µg Kidney beans
Vitamin K 0.1µg 8.4µg Kidney beans
Tryptophan 0.02mg 0.104mg Kidney beans
Threonine 0.045mg 0.319mg Kidney beans
Isoleucine 0.063mg 0.41mg Kidney beans
Leucine 0.11mg 0.736mg Kidney beans
Lysine 0.037mg 0.607mg Kidney beans
Methionine 0.027mg 0.113mg Kidney beans
Phenylalanine 0.078mg 0.511mg Kidney beans
Valine 0.07mg 0.5mg Kidney beans
Histidine 0.033mg 0.238mg Kidney beans
Saturated Fat 0.033g 0.073g Porridge
Monounsaturated Fat 0.028g 0.039g Kidney beans
Polyunsaturated fat 0.114g 0.278g Kidney beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Kidney beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Kidney beans
Minerals Daily Need Coverage Score
21%
Porridge
38%
Kidney beans

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 - 0.04g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.2)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 44)
Which food is richer in vitamins?
Kidney beans
Kidney beans 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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.