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  6. Porridge vs. Kidney beans raw

Porridge vs. Kidney beans raw — In-Depth Nutrition Comparison

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Significant differences between porridge and kidney beans raw

  • The amount of copper, fiber, folate, phosphorus, iron, manganese, potassium, vitamin B1, magnesium, and vitamin B6 in kidney beans raw is higher than in porridge.
  • Kidney beans raw covers your daily copper needs 102% more than porridge.
  • Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of kidney beans raw is 22.

Specific 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, raw.

Infographic

Porridge vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +2700%
Contains more CalciumCalcium +64.4%
Contains more PotassiumPotassium +8687.5%
Contains more IronIron +119.3%
Contains more CopperCopper +2295%
Contains more ZincZinc +2046.2%
Contains more PhosphorusPhosphorus +2613.3%
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B1Vitamin B1 +861.8%
Contains more Vitamin B2Vitamin B2 +776%
Contains more Vitamin B3Vitamin B3 +296.2%
Contains more Vitamin B5Vitamin B5 +998.6%
Contains more Vitamin B6Vitamin B6 +2953.8%
Contains more Vitamin KVitamin K +18900%
Contains more FolateFolate +3183.3%
~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 Kidney beans raw DV% diff.
Copper 0.04mg 0.958mg 102%
Fiber 0.5g 24.9g 98%
Folate 12µg 394µg 96%
Iron 3.74mg 8.2mg 56%
Phosphorus 15mg 407mg 56%
Manganese 0mg 1.021mg 44%
Protein 1.44g 23.58g 44%
Potassium 16mg 1406mg 41%
Vitamin B1 0.055mg 0.529mg 40%
Magnesium 5mg 140mg 32%
Vitamin B6 0.013mg 0.397mg 30%
Zinc 0.13mg 2.79mg 24%
Vitamin K 0.1µg 19µg 16%
Carbs 10.52g 60.01g 16%
Vitamin B2 0.025mg 0.219mg 15%
Vitamin B5 0.071mg 0.78mg 14%
Calories 50kcal 333kcal 14%
Vitamin B3 0.52mg 2.06mg 10%
Calcium 87mg 143mg 6%
Vitamin C 0mg 4.5mg 5%
Polyunsaturated fat 0.114g 0.457g 2%
Vitamin E 0.02mg 0.22mg 1%
Sodium 6mg 24mg 1%
Fats 0.21g 0.83g 1%
Selenium 2.8µg 3.2µg 1%
Net carbs 10.02g 35.11g N/A
Sugar 0.03g 2.23g N/A
Saturated fat 0.033g 0.12g 0%
Monounsaturated fat 0.028g 0.064g 0%
Tryptophan 0.02mg 0.279mg 0%
Threonine 0.045mg 0.992mg 0%
Isoleucine 0.063mg 1.041mg 0%
Leucine 0.11mg 1.882mg 0%
Lysine 0.037mg 1.618mg 0%
Methionine 0.027mg 0.355mg 0%
Phenylalanine 0.078mg 1.275mg 0%
Valine 0.07mg 1.233mg 0%
Histidine 0.033mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more WaterWater +645.6%
Contains more ProteinProtein +1537.5%
Contains more FatsFats +295.2%
Contains more CarbsCarbs +470.4%
Contains more OtherOther +1640.9%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains less Sat. FatSaturated fat -72.5%
Contains more Mono. FatMonounsaturated fat +128.6%
Contains more Poly. FatPolyunsaturated fat +300.9%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.