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  6. Porridge vs. Green bean raw

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

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A recap on differences between porridge and green bean raw

  • Porridge has more iron; however, green bean raw is higher in vitamin K, vitamin A, vitamin C, vitamin B6, manganese, fiber, vitamin B2, potassium, and folate.
  • Green bean raw covers your daily vitamin K needs 36% more than porridge.
  • Green bean raw contains 4 times less iron than porridge. Porridge contains 3.74mg of iron, while green bean raw contains 1.03mg.
  • The glycemic index of porridge is higher.

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 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more CalciumCalcium +135.1%
Contains more IronIron +263.1%
Contains more SeleniumSelenium +366.7%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +1218.8%
Contains more CopperCopper +72.5%
Contains more ZincZinc +84.6%
Contains more PhosphorusPhosphorus +153.3%
Contains more ManganeseManganese +∞%
~equal in Sodium ~6mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1950%
Contains more Vitamin B1Vitamin B1 +49.1%
Contains more Vitamin B2Vitamin B2 +316%
Contains more Vitamin B3Vitamin B3 +41.2%
Contains more Vitamin B5Vitamin B5 +216.9%
Contains more Vitamin B6Vitamin B6 +984.6%
Contains more Vitamin KVitamin K +42900%
Contains more FolateFolate +175%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Green bean raw DV% diff.
Vitamin K 0.1µg 43µg 36%
Iron 3.74mg 1.03mg 34%
Vitamin C 0mg 12.2mg 14%
Vitamin B6 0.013mg 0.141mg 10%
Manganese 0mg 0.216mg 9%
Fiber 0.5g 2.7g 9%
Vitamin B2 0.025mg 0.104mg 6%
Potassium 16mg 211mg 6%
Folate 12µg 33µg 5%
Magnesium 5mg 25mg 5%
Calcium 87mg 37mg 5%
Vitamin A 0µg 35µg 4%
Selenium 2.8µg 0.6µg 4%
Phosphorus 15mg 38mg 3%
Vitamin E 0.02mg 0.41mg 3%
Vitamin B5 0.071mg 0.225mg 3%
Copper 0.04mg 0.069mg 3%
Choline 15.3mg 3%
Fructose 1.39g 2%
Vitamin B1 0.055mg 0.082mg 2%
Calories 50kcal 31kcal 1%
Protein 1.44g 1.83g 1%
Vitamin B3 0.52mg 0.734mg 1%
Zinc 0.13mg 0.24mg 1%
Carbs 10.52g 6.97g 1%
Fats 0.21g 0.22g 0%
Net carbs 10.02g 4.27g N/A
Sugar 0.03g 3.26g N/A
Starch 0.88g 0%
Sodium 6mg 6mg 0%
Saturated fat 0.033g 0.05g 0%
Monounsaturated fat 0.028g 0.01g 0%
Polyunsaturated fat 0.114g 0.113g 0%
Tryptophan 0.02mg 0.019mg 0%
Threonine 0.045mg 0.079mg 0%
Isoleucine 0.063mg 0.066mg 0%
Leucine 0.11mg 0.112mg 0%
Lysine 0.037mg 0.088mg 0%
Methionine 0.027mg 0.022mg 0%
Phenylalanine 0.078mg 0.067mg 0%
Valine 0.07mg 0.09mg 0%
Histidine 0.033mg 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more CarbsCarbs +50.9%
Contains more ProteinProtein +27.1%
Contains more OtherOther +200%
~equal in Fats ~0.22g
~equal in Water ~90.32g

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -34%
Contains more Mono. FatMonounsaturated fat +180%
~equal in Polyunsaturated fat ~0.113g

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 bean raw - 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.