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Porridge vs Green bean - In-Depth Nutrition Comparison

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A recap on differences between Porridge and Green bean

  • Porridge has more Iron, however Green bean is higher in Vitamin K, Vitamin C, Vitamin B6, Manganese, Fiber, Vitamin B2, Potassium, and Folate.
  • Green bean covers your daily Vitamin K needs 36% more than Porridge.
  • Green bean contains 4 times less Iron than Porridge. Porridge contains 3.74mg of Iron, while Green bean contains 1.03mg.

Food varieties used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Beans, snap, green, raw.

Infographic

Porridge vs Green 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 +263.1%
Contains more Calcium +135.1%
Contains more Potassium +1218.8%
Contains more Magnesium +400%
Contains more Copper +72.5%
Contains more Zinc +84.6%
Contains more Phosphorus +153.3%
Equal in Sodium - 6
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 19% 18% 24% 7% 17% 1%
Contains more Iron +263.1%
Contains more Calcium +135.1%
Contains more Potassium +1218.8%
Contains more Magnesium +400%
Contains more Copper +72.5%
Contains more Zinc +84.6%
Contains more Phosphorus +153.3%
Equal in Sodium - 6

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 E +1950%
Contains more Vitamin B1 +49.1%
Contains more Vitamin B2 +316%
Contains more Vitamin B3 +41.2%
Contains more Vitamin B5 +216.9%
Contains more Vitamin B6 +984.6%
Contains more Vitamin K +42900%
Contains more Folate +175%
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 41% 42% 9% 0% 21% 24% 14% 14% 33% 0% 108% 25%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1950%
Contains more Vitamin B1 +49.1%
Contains more Vitamin B2 +316%
Contains more Vitamin B3 +41.2%
Contains more Vitamin B5 +216.9%
Contains more Vitamin B6 +984.6%
Contains more Vitamin K +42900%
Contains more Folate +175%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Porridge Green bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Porridge Green bean Opinion
Calories 50kcal 31kcal Porridge
Protein 1.44g 1.83g Green bean
Fats 0.21g 0.22g Green bean
Vitamin C 0mg 12.2mg Green bean
Net carbs 10.02g 4.27g Porridge
Carbs 10.52g 6.97g Porridge
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 3.74mg 1.03mg Porridge
Calcium 87mg 37mg Porridge
Potassium 16mg 211mg Green bean
Magnesium 5mg 25mg Green bean
Sugar 0.03g 3.26g Porridge
Fiber 0.5g 2.7g Green bean
Copper 0.04mg 0.069mg Green bean
Zinc 0.13mg 0.24mg Green bean
Starch g 0.88g Green bean
Phosphorus 15mg 38mg Green bean
Sodium 6mg 6mg
Vitamin A 0IU 690IU Green bean
Vitamin E 0.02mg 0.41mg Green bean
Vitamin D 0µg 0µg
Vitamin B1 0.055mg 0.082mg Green bean
Vitamin B2 0.025mg 0.104mg Green bean
Vitamin B3 0.52mg 0.734mg Green bean
Vitamin B5 0.071mg 0.225mg Green bean
Vitamin B6 0.013mg 0.141mg Green bean
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 43µg Green bean
Folate 12µg 33µg Green bean
Trans Fat g 0g Porridge
Saturated Fat 0.033g 0.05g Porridge
Monounsaturated Fat 0.028g 0.01g Porridge
Polyunsaturated fat 0.114g 0.113g Porridge
Tryptophan 0.02mg 0.019mg Porridge
Threonine 0.045mg 0.079mg Green bean
Isoleucine 0.063mg 0.066mg Green bean
Leucine 0.11mg 0.112mg Green bean
Lysine 0.037mg 0.088mg Green bean
Methionine 0.027mg 0.022mg Porridge
Phenylalanine 0.078mg 0.067mg Porridge
Valine 0.07mg 0.09mg Green bean
Histidine 0.033mg 0.034mg Green bean
Fructose g 1.39g Green bean

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Porridge
27
Green bean
Mineral Summary Score
24
Porridge
17
Green 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 food.
Protein
9%
Porridge
11%
Green bean
Carbohydrates
11%
Porridge
7%
Green bean
Fats
1%
Porridge
1%
Green bean

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 3.23g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.8)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Green bean
Green bean is relatively richer in minerals
Which food is richer in vitamins?
Green bean
Green bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.