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.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Porridge

Navy beans

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.

Porridge

Navy beans

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			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%
Choline		44.7mg	8%
Zinc	0.13mg	1.03mg	8%
Starch		15.4g	6%
Calories	50kcal	140kcal	5%
Carbs	10.52g	26.05g	5%
Vitamin B5	0.071mg	0.266mg	4%
Polyunsaturated fat	0.114g	0.49g	3%
Vitamin B2	0.025mg	0.066mg	3%
Calcium	87mg	69mg	2%
Vitamin B3	0.52mg	0.649mg	1%
Vitamin C	0mg	0.9mg	1%
Fats	0.21g	0.62g	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