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 have more folate, fiber, copper, manganese, phosphorus, protein, potassium, magnesium, and vitamin B1.
Kidney beans' daily need coverage for folate is 30% higher.
Kidney beans contain 2 times less iron than porridge. Porridge contains 3.74mg of iron, while kidney beans contain 2.22mg.
Kidney beans have a lower glycemic index. The glycemic index of kidney beans is 22, while the glycemic index of porridge is 66.

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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Porridge

Kidney beans

Contains more CalciumCalcium	+148.6%
Contains more IronIron	+68.5%
Contains more SeleniumSelenium	+154.5%

Contains more MagnesiumMagnesium	+740%
Contains more PotassiumPotassium	+2431.3%
Contains more CopperCopper	+440%
Contains more ZincZinc	+669.2%
Contains more PhosphorusPhosphorus	+820%
Contains less SodiumSodium	-83.3%
Contains more ManganeseManganese	+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Porridge

Kidney beans

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+50%
Contains more Vitamin B1Vitamin B1	+190.9%
Contains more Vitamin B2Vitamin B2	+132%
Contains more Vitamin B3Vitamin B3	+11.2%
Contains more Vitamin B5Vitamin B5	+209.9%
Contains more Vitamin B6Vitamin B6	+823.1%
Contains more Vitamin KVitamin K	+8300%
Contains more FolateFolate	+983.3%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	12µg	130µg	30%
Fiber	0.5g	6.4g	24%
Copper	0.04mg	0.216mg	20%
Iron	3.74mg	2.22mg	19%
Manganese	0mg	0.43mg	19%
Phosphorus	15mg	138mg	18%
Protein	1.44g	8.67g	14%
Potassium	16mg	405mg	11%
Magnesium	5mg	42mg	9%
Vitamin B1	0.055mg	0.16mg	9%
Zinc	0.13mg	1mg	8%
Vitamin B6	0.013mg	0.12mg	8%
Vitamin K	0.1µg	8.4µg	7%
Choline		30.5mg	6%
Calcium	87mg	35mg	5%
Calories	50kcal	127kcal	4%
Carbs	10.52g	22.8g	4%
Selenium	2.8µg	1.1µg	3%
Vitamin B2	0.025mg	0.058mg	3%
Vitamin B5	0.071mg	0.22mg	3%
Vitamin C	0mg	1.2mg	1%
Polyunsaturated fat	0.114g	0.278g	1%
Protein per 100 calories	2.9g	6.8g	N/A
Calories per 10 g protein	347kcal	146kcal	N/A
Weight per 100 calories	200g	79g	N/A
Fats	0.21g	0.5g	0%
Net carbs	10.02g	16.4g	N/A
Sugar	0.03g	0.32g	N/A
Sodium	6mg	1mg	0%
Vitamin E	0.02mg	0.03mg	0%
Vitamin B3	0.52mg	0.578mg	0%
Saturated fat	0.033g	0.073g	0%
Monounsaturated fat	0.028g	0.039g	0%
Tryptophan	0.02mg	0.104mg	0%
Threonine	0.045mg	0.319mg	0%
Isoleucine	0.063mg	0.41mg	0%
Leucine	0.11mg	0.736mg	0%
Lysine	0.037mg	0.607mg	0%
Methionine	0.027mg	0.113mg	0%
Phenylalanine	0.078mg	0.511mg	0%
Valine	0.07mg	0.5mg	0%
Histidine	0.033mg	0.238mg	0%