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  6. Porridge vs. Navy beans

Porridge vs. Navy beans — In-Depth Nutrition Comparison

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Differences between porridge and navy beans

  • Porridge has more iron, while navy beans have more fiber, folate, manganese, copper, phosphorus, vitamin B1, magnesium, potassium, and vitamin B6.
  • Navy beans' daily need coverage for fiber is 40% higher.
  • Navy beans contain 2 times less iron than porridge. Porridge contains 3.74mg of iron, while navy beans contain 2.36mg.
  • Navy beans have a lower glycemic index. The glycemic index of navy beans is 39, 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, navy, mature seeds, cooked, boiled, without salt.

Infographic

Porridge vs Navy beans 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more CalciumCalcium +26.1%
Contains more IronIron +58.5%
Contains more MagnesiumMagnesium +960%
Contains more PotassiumPotassium +2331.3%
Contains more CopperCopper +425%
Contains more ZincZinc +692.3%
Contains more PhosphorusPhosphorus +860%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
~equal in Selenium ~2.9µg

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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +330.9%
Contains more Vitamin B2Vitamin B2 +164%
Contains more Vitamin B3Vitamin B3 +24.8%
Contains more Vitamin B5Vitamin B5 +274.6%
Contains more Vitamin B6Vitamin B6 +961.5%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +1066.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Navy beans DV% diff.
Fiber 0.5g 10.5g 40%
Folate 12µg 140µg 32%
Manganese 0mg 0.527mg 23%
Copper 0.04mg 0.21mg 19%
Phosphorus 15mg 144mg 18%
Iron 3.74mg 2.36mg 17%
Vitamin B1 0.055mg 0.237mg 15%
Protein 1.44g 8.23g 14%
Magnesium 5mg 53mg 11%
Potassium 16mg 389mg 11%
Vitamin B6 0.013mg 0.138mg 10%
Zinc 0.13mg 1.03mg 8%
Choline 44.7mg 8%
Starch 15.4g 6%
Calories 50kcal 140kcal 5%
Carbs 10.52g 26.05g 5%
Vitamin B5 0.071mg 0.266mg 4%
Vitamin B2 0.025mg 0.066mg 3%
Polyunsaturated fat 0.114g 0.49g 3%
Calcium 87mg 69mg 2%
Fats 0.21g 0.62g 1%
Vitamin C 0mg 0.9mg 1%
Vitamin B3 0.52mg 0.649mg 1%
Net carbs 10.02g 15.55g N/A
Sugar 0.03g 0.37g N/A
Sodium 6mg 0mg 0%
Vitamin E 0.02mg 0.01mg 0%
Selenium 2.8µg 2.9µg 0%
Vitamin K 0.1µg 0.6µg 0%
Saturated fat 0.033g 0.098g 0%
Monounsaturated fat 0.028g 0.142g 0%
Tryptophan 0.02mg 0.1mg 0%
Threonine 0.045mg 0.289mg 0%
Isoleucine 0.063mg 0.387mg 0%
Leucine 0.11mg 0.7mg 0%
Lysine 0.037mg 0.52mg 0%
Methionine 0.027mg 0.111mg 0%
Phenylalanine 0.078mg 0.471mg 0%
Valine 0.07mg 0.504mg 0%
Histidine 0.033mg 0.206mg 0%
Omega-3 - ALA 0.177g N/A

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
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more WaterWater +37.3%
Contains more ProteinProtein +471.5%
Contains more FatsFats +195.2%
Contains more CarbsCarbs +147.6%
Contains more OtherOther +486.4%

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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains less Sat. FatSaturated fat -66.3%
Contains more Mono. FatMonounsaturated fat +407.1%
Contains more Poly. FatPolyunsaturated fat +329.8%

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.