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  6. Porridge vs. Green beans

Porridge vs. Green beans — In-Depth Nutrition Comparison

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What are the main differences between porridge and green beans?

  • Porridge is richer in iron, yet green beans are richer in vitamin K, vitamin A, manganese, fiber, vitamin C, vitamin B2, and folate.
  • Green beans' daily need coverage for vitamin K is 40% higher.
  • Porridge has 6 times more iron than green beans. Porridge has 3.74mg of iron, while green beans have 0.65mg.
  • Green beans have a lower glycemic index than porridge.

We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Beans, snap, green, cooked, boiled, drained, without salt types in this comparison.

Infographic

Porridge vs Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more CalciumCalcium +97.7%
Contains more IronIron +475.4%
Contains more SeleniumSelenium +1300%
Contains more MagnesiumMagnesium +260%
Contains more PotassiumPotassium +812.5%
Contains more CopperCopper +42.5%
Contains more ZincZinc +92.3%
Contains more PhosphorusPhosphorus +93.3%
Contains less SodiumSodium -83.3%
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin B1Vitamin B1 +34.5%
Contains more Vitamin B2Vitamin B2 +288%
Contains more Vitamin B3Vitamin B3 +18.1%
Contains more Vitamin B6Vitamin B6 +330.8%
Contains more Vitamin KVitamin K +47800%
Contains more FolateFolate +175%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.074mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Green beans DV% diff.
Vitamin K 0.1µg 47.9µg 40%
Iron 3.74mg 0.65mg 39%
Manganese 0mg 0.285mg 12%
Fiber 0.5g 3.2g 11%
Vitamin C 0mg 9.7mg 11%
Vitamin B2 0.025mg 0.097mg 6%
Folate 12µg 33µg 5%
Selenium 2.8µg 0.2µg 5%
Calcium 87mg 44mg 4%
Potassium 16mg 146mg 4%
Vitamin A 0µg 32µg 4%
Choline 16.9mg 3%
Magnesium 5mg 18mg 3%
Vitamin B6 0.013mg 0.056mg 3%
Vitamin E 0.02mg 0.46mg 3%
Copper 0.04mg 0.057mg 2%
Phosphorus 15mg 29mg 2%
Vitamin B1 0.055mg 0.074mg 2%
Vitamin B3 0.52mg 0.614mg 1%
Calories 50kcal 35kcal 1%
Protein 1.44g 1.89g 1%
Zinc 0.13mg 0.25mg 1%
Carbs 10.52g 7.88g 1%
Fats 0.21g 0.28g 0%
Net carbs 10.02g 4.68g N/A
Sugar 0.03g 3.63g N/A
Sodium 6mg 1mg 0%
Vitamin B5 0.071mg 0.074mg 0%
Saturated fat 0.033g 0.064g 0%
Monounsaturated fat 0.028g 0.011g 0%
Polyunsaturated fat 0.114g 0.145g 0%
Tryptophan 0.02mg 0.02mg 0%
Threonine 0.045mg 0.082mg 0%
Isoleucine 0.063mg 0.069mg 0%
Leucine 0.11mg 0.116mg 0%
Lysine 0.037mg 0.091mg 0%
Methionine 0.027mg 0.023mg 0%
Phenylalanine 0.078mg 0.069mg 0%
Valine 0.07mg 0.093mg 0%
Histidine 0.033mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more CarbsCarbs +33.5%
Contains more ProteinProtein +31.3%
Contains more FatsFats +33.3%
Contains more OtherOther +231.8%
~equal in Water ~89.22g

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -48.4%
Contains more Mono. FatMonounsaturated fat +154.5%
Contains more Poly. FatPolyunsaturated fat +27.2%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.