Porridge vs. French beans — In-Depth Nutrition Comparison

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What are the main differences between porridge and french beans?

Porridge is richer in iron, yet french beans is richer in fiber, manganese, folate, protein, phosphorus, magnesium, potassium, copper, and vitamin B6.
French beans's daily need coverage for fiber is 36% higher.
Porridge has 3 times more iron than french beans. Porridge has 3.74mg of iron, while french beans has 1.08mg.
French beans has a lower glycemic index than porridge.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Porridge

French beans

Contains more CalciumCalcium	+38.1%
Contains more IronIron	+246.3%
Contains more SeleniumSelenium	+133.3%

Contains more MagnesiumMagnesium	+1020%
Contains more PotassiumPotassium	+2212.5%
Contains more CopperCopper	+187.5%
Contains more ZincZinc	+392.3%
Contains more PhosphorusPhosphorus	+580%
Contains more ManganeseManganese	+∞%

~equal in Sodium ~6mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Porridge

French beans

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+136.4%
Contains more Vitamin B2Vitamin B2	+148%
Contains more Vitamin B5Vitamin B5	+212.7%
Contains more Vitamin B6Vitamin B6	+707.7%
Contains more FolateFolate	+525%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B3 ~0.546mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	0.5g	9.4g	36%
Iron	3.74mg	1.08mg	33%
Manganese	0mg	0.382mg	17%
Folate	12µg	75µg	16%
Magnesium	5mg	56mg	12%
Phosphorus	15mg	102mg	12%
Protein	1.44g	7.05g	11%
Potassium	16mg	370mg	10%
Copper	0.04mg	0.115mg	8%
Vitamin B6	0.013mg	0.105mg	7%
Vitamin B1	0.055mg	0.13mg	6%
Carbs	10.52g	24.02g	5%
Zinc	0.13mg	0.64mg	5%
Calories	50kcal	129kcal	4%
Selenium	2.8µg	1.2µg	3%
Vitamin B2	0.025mg	0.062mg	3%
Vitamin B5	0.071mg	0.222mg	3%
Calcium	87mg	63mg	2%
Polyunsaturated fat	0.114g	0.453g	2%
Fats	0.21g	0.76g	1%
Vitamin C	0mg	1.2mg	1%
Protein per 100 calories	2.9g	5.5g	N/A
Calories per 10 g protein	347kcal	183kcal	N/A
Weight per 100 calories	200g	78g	N/A
Net carbs	10.02g	14.62g	N/A
Sugar	0.03g		N/A
Sodium	6mg	6mg	0%
Vitamin E	0.02mg		0%
Vitamin B3	0.52mg	0.546mg	0%
Vitamin K	0.1µg		0%
Saturated fat	0.033g	0.083g	0%
Monounsaturated fat	0.028g	0.052g	0%
Tryptophan	0.02mg	0.083mg	0%
Threonine	0.045mg	0.297mg	0%
Isoleucine	0.063mg	0.311mg	0%
Leucine	0.11mg	0.563mg	0%
Lysine	0.037mg	0.484mg	0%
Methionine	0.027mg	0.106mg	0%
Phenylalanine	0.078mg	0.381mg	0%
Valine	0.07mg	0.369mg	0%
Histidine	0.033mg	0.196mg	0%