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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.

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

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 C +∞%
Contains more Vitamin A +∞%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
9%
Porridge
37%
Navy bean
Carbohydrates
11%
Porridge
13%
Navy bean
Fats
1%
Porridge
3%
Navy bean

Comparison summary table

Pay attention at 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 Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Navy bean
Navy bean contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Porridge Navy bean Opinion
Calories 50 67 Navy bean
Protein 1.44 6.15 Navy bean
Fats 0.21 0.7 Navy bean
Vitamin C 0 18.8 Navy bean
Carbs 10.52 13.05 Navy bean
Cholesterol 0 0
Vitamin D 0 0
Iron 3.74 1.93 Porridge
Calcium 87 15 Porridge
Potassium 16 307 Navy bean
Magnesium 5 101 Navy bean
Sugars 0.03 Navy bean
Fiber 0.5 Porridge
Copper 0.04 0.356 Navy bean
Zinc 0.13 0.89 Navy bean
Starch
Phosphorus 15 100 Navy bean
Sodium 6 13 Porridge
Vitamin A 0 4 Navy bean
Vitamin E 0.02 Porridge
Vitamin D 0 0
Vitamin B1 0.055 0.39 Navy bean
Vitamin B2 0.025 0.215 Navy bean
Vitamin B3 0.52 1.22 Navy bean
Vitamin B5 0.071 0.825 Navy bean
Vitamin B6 0.013 0.191 Navy bean
Vitamin B12 0 0
Vitamin K 0.1 Porridge
Folate 12 132 Navy bean
Trans Fat 0 Porridge
Saturated Fat 0.033 0.085 Porridge
Monounsaturated Fat 0.028 0.052 Navy bean
Polyunsaturated fat 0.114 0.407 Navy bean
Tryptophan 0.02 0.064 Navy bean
Threonine 0.045 0.258 Navy bean
Isoleucine 0.063 0.273 Navy bean
Leucine 0.11 0.442 Navy bean
Lysine 0.037 0.35 Navy bean
Methionine 0.027 0.064 Navy bean
Phenylalanine 0.078 0.31 Navy bean
Valine 0.07 0.316 Navy bean
Histidine 0.033 0.172 Navy bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.