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  6. Porridge vs. Navy bean raw

Porridge vs. Navy bean raw — In-Depth Nutrition Comparison

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How are porridge and navy bean raw different?

  • Porridge is higher in iron; however, navy bean raw is richer in copper, folate, vitamin B1, magnesium, vitamin C, manganese, vitamin B5, vitamin B2, and vitamin B6.
  • Daily need coverage for copper for navy bean raw is 35% higher.
  • Porridge contains 2 times more iron than navy bean raw. While porridge contains 3.74mg of iron, navy bean raw contains only 1.93mg.
  • Navy bean raw has a lower glycemic index (39) than porridge (66).

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 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +480%
Contains more IronIron +93.8%
Contains less SodiumSodium -53.8%
Contains more SeleniumSelenium +366.7%
Contains more MagnesiumMagnesium +1920%
Contains more PotassiumPotassium +1818.8%
Contains more CopperCopper +790%
Contains more ZincZinc +584.6%
Contains more PhosphorusPhosphorus +566.7%
Contains more ManganeseManganese +∞%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +609.1%
Contains more Vitamin B2Vitamin B2 +760%
Contains more Vitamin B3Vitamin B3 +134.6%
Contains more Vitamin B5Vitamin B5 +1062%
Contains more Vitamin B6Vitamin B6 +1369.2%
Contains more FolateFolate +1000%
~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 Navy bean raw DV% diff.
Copper 0.04mg 0.356mg 35%
Folate 12µg 132µg 30%
Vitamin B1 0.055mg 0.39mg 28%
Magnesium 5mg 101mg 23%
Iron 3.74mg 1.93mg 23%
Vitamin C 0mg 18.8mg 21%
Manganese 0mg 0.408mg 18%
Vitamin B5 0.071mg 0.825mg 15%
Vitamin B2 0.025mg 0.215mg 15%
Vitamin B6 0.013mg 0.191mg 14%
Phosphorus 15mg 100mg 12%
Potassium 16mg 307mg 9%
Protein 1.44g 6.15g 9%
Calcium 87mg 15mg 7%
Zinc 0.13mg 0.89mg 7%
Vitamin B3 0.52mg 1.22mg 4%
Selenium 2.8µg 0.6µg 4%
Fiber 0.5g 2%
Polyunsaturated fat 0.114g 0.407g 2%
Calories 50kcal 67kcal 1%
Fats 0.21g 0.7g 1%
Carbs 10.52g 13.05g 1%
Net carbs 10.02g 13.05g N/A
Sugar 0.03g N/A
Sodium 6mg 13mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.033g 0.085g 0%
Monounsaturated fat 0.028g 0.052g 0%
Tryptophan 0.02mg 0.064mg 0%
Threonine 0.045mg 0.258mg 0%
Isoleucine 0.063mg 0.273mg 0%
Leucine 0.11mg 0.442mg 0%
Lysine 0.037mg 0.35mg 0%
Methionine 0.027mg 0.064mg 0%
Phenylalanine 0.078mg 0.31mg 0%
Valine 0.07mg 0.316mg 0%
Histidine 0.033mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +327.1%
Contains more FatsFats +233.3%
Contains more CarbsCarbs +24%
Contains more OtherOther +331.8%
~equal in Water ~79.15g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -61.2%
Contains more Mono. FatMonounsaturated fat +85.7%
Contains more Poly. FatPolyunsaturated fat +257%

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 bean raw - 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.