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Porridge vs Navy bean - In-Depth Nutrition Comparison

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How are Porridge and Navy bean different?

  • Porridge is higher in Iron, however Navy bean is richer in Copper, Folate, Vitamin B1, Magnesium, Vitamin C, Manganese, Vitamin B5, Vitamin B2, and Vitamin B6.
  • Daily need coverage for Copper from Navy bean is 35% higher.
  • Porridge contains 2 times more Iron than Navy bean. While Porridge contains 3.74mg of Iron, Navy bean contains only 1.93mg.

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Beans, navy, mature seeds, sprouted, raw are the varieties used in this article.

Infographic

Porridge vs Navy bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +480%
Contains more Iron +93.8%
Contains less Sodium -53.8%
Contains more Magnesium +1920%
Contains more Phosphorus +566.7%
Contains more Potassium +1818.8%
Contains more Zinc +584.6%
Contains more Copper +790%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Calcium +480%
Contains more Iron +93.8%
Contains less Sodium -53.8%
Contains more Magnesium +1920%
Contains more Phosphorus +566.7%
Contains more Potassium +1818.8%
Contains more Zinc +584.6%
Contains more Copper +790%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +609.1%
Contains more Vitamin B2 +760%
Contains more Vitamin B3 +134.6%
Contains more Vitamin B5 +1062%
Contains more Vitamin B6 +1369.2%
Contains more Folate +1000%
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 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +609.1%
Contains more Vitamin B2 +760%
Contains more Vitamin B3 +134.6%
Contains more Vitamin B5 +1062%
Contains more Vitamin B6 +1369.2%
Contains more Folate +1000%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Porridge Navy bean
Lower in Sodium ok
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

All nutrients comparison - raw data values

Nutrient Porridge Navy bean Opinion
Net carbs 10.02g 13.05g Navy bean
Protein 1.44g 6.15g Navy bean
Fats 0.21g 0.7g Navy bean
Carbs 10.52g 13.05g Navy bean
Calories 50kcal 67kcal Navy bean
Starch g g
Fructose g g
Sugar 0.03g g Navy bean
Fiber 0.5g g Porridge
Calcium 87mg 15mg Porridge
Iron 3.74mg 1.93mg Porridge
Magnesium 5mg 101mg Navy bean
Phosphorus 15mg 100mg Navy bean
Potassium 16mg 307mg Navy bean
Sodium 6mg 13mg Porridge
Zinc 0.13mg 0.89mg Navy bean
Copper 0.04mg 0.356mg Navy bean
Vitamin A 0IU 4IU Navy bean
Vitamin E 0.02mg mg Porridge
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Navy bean
Vitamin B1 0.055mg 0.39mg Navy bean
Vitamin B2 0.025mg 0.215mg Navy bean
Vitamin B3 0.52mg 1.22mg Navy bean
Vitamin B5 0.071mg 0.825mg Navy bean
Vitamin B6 0.013mg 0.191mg Navy bean
Folate 12µg 132µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K 0.1µg µg Porridge
Tryptophan 0.02mg 0.064mg Navy bean
Threonine 0.045mg 0.258mg Navy bean
Isoleucine 0.063mg 0.273mg Navy bean
Leucine 0.11mg 0.442mg Navy bean
Lysine 0.037mg 0.35mg Navy bean
Methionine 0.027mg 0.064mg Navy bean
Phenylalanine 0.078mg 0.31mg Navy bean
Valine 0.07mg 0.316mg Navy bean
Histidine 0.033mg 0.172mg Navy bean
Cholesterol 0mg 0mg
Trans Fat g 0g Porridge
Saturated Fat 0.033g 0.085g Porridge
Monounsaturated Fat 0.028g 0.052g Navy bean
Polyunsaturated fat 0.114g 0.407g Navy bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Navy bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Porridge
35
Navy bean
Mineral Summary Score
24
Porridge
45
Navy bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Porridge
37%
Navy bean
Carbohydrates
11%
Porridge
13%
Navy bean
Fats
1%
Porridge
3%
Navy bean

Comparison summary

Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.052g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.3)
Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Navy bean
Navy bean is relatively richer in minerals
Which food is richer in vitamins?
Navy bean
Navy bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
  2. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.