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Porridge vs. Mothbeans — In-Depth Nutrition Comparison

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Important differences between porridge and mothbeans

  • Porridge has more calcium and iron; however, mothbeans has more folate, magnesium, manganese, phosphorus, copper, potassium, vitamin B5, and vitamin B6.
  • Mothbeans's daily need coverage for folate is 33% more.
  • Porridge has 29 times more calcium than mothbeans. Porridge has 87mg of calcium, while mothbeans has 3mg.
  • Porridge has a higher glycemic index than mothbeans.

The food varieties used in the comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Mothbeans, mature seeds, cooked, boiled, without salt.

Infographic

Porridge vs Mothbeans 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" 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 74% 0.9% 27% 118% 55% 16% 64% 1.3% 69% 15%
Contains more CalciumCalcium +2800%
Contains more IronIron +19.1%
Contains less SodiumSodium -40%
Contains more MagnesiumMagnesium +1980%
Contains more PotassiumPotassium +1800%
Contains more CopperCopper +310%
Contains more ZincZinc +353.8%
Contains more PhosphorusPhosphorus +900%
Contains more ManganeseManganese +∞%
~equal in Selenium ~2.8µg

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 3.3% 0.33% 0% 0% 31% 5.3% 13% 23% 21% 0% 0% 107% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +125.5%
Contains more Vitamin B3Vitamin B3 +28.5%
Contains more Vitamin B5Vitamin B5 +450.7%
Contains more Vitamin B6Vitamin B6 +615.4%
Contains more FolateFolate +1091.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.023mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
8% 21% 69%
Protein: 7.81 g
Fats: 0.55 g
Carbs: 20.96 g
Water: 69.23 g
Other: 1.45 g
Contains more WaterWater +26.5%
Contains more ProteinProtein +442.4%
Contains more FatsFats +161.9%
Contains more CarbsCarbs +99.2%
Contains more OtherOther +559.1%

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% 10% 60%
Saturated fat: Sat. Fat 0.124 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.256 g
Contains less Sat. FatSaturated fat -73.4%
Contains more Mono. FatMonounsaturated fat +57.1%
Contains more Poly. FatPolyunsaturated fat +124.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Porridge Mothbeans
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Porridge Mothbeans DV% diff.
Folate 12µg 143µg 33%
Magnesium 5mg 104mg 24%
Manganese 0mg 0.527mg 23%
Phosphorus 15mg 150mg 19%
Copper 0.04mg 0.164mg 14%
Protein 1.44g 7.81g 13%
Calcium 87mg 3mg 8%
Potassium 16mg 304mg 8%
Iron 3.74mg 3.14mg 8%
Vitamin B5 0.071mg 0.391mg 6%
Vitamin B1 0.055mg 0.124mg 6%
Vitamin B6 0.013mg 0.093mg 6%
Zinc 0.13mg 0.59mg 4%
Carbs 10.52g 20.96g 3%
Calories 50kcal 117kcal 3%
Fiber 0.5g 2%
Vitamin C 0mg 1mg 1%
Polyunsaturated fat 0.114g 0.256g 1%
Vitamin B3 0.52mg 0.668mg 1%
Fats 0.21g 0.55g 1%
Net carbs 10.02g 20.96g N/A
Sugar 0.03g N/A
Sodium 6mg 10mg 0%
Vitamin A 0µg 1µg 0%
Vitamin E 0.02mg 0%
Selenium 2.8µg 2.8µg 0%
Vitamin B2 0.025mg 0.023mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.033g 0.124g 0%
Monounsaturated fat 0.028g 0.044g 0%
Tryptophan 0.02mg 0.05mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0.388mg 0%
Leucine 0.11mg 0.525mg 0%
Lysine 0.037mg 0.425mg 0%
Methionine 0.027mg 0.075mg 0%
Phenylalanine 0.078mg 0.35mg 0%
Valine 0.07mg 0.25mg 0%
Histidine 0.033mg 0.263mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Mothbeans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Porridge
16%
Mothbeans
Minerals Daily Need Coverage Score
21%
Porridge
44%
Mothbeans

Comparison summary

Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 0.091g)
Which food is lower in Sugar?
Mothbeans
Mothbeans is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Mothbeans
Mothbeans is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Mothbeans
Mothbeans is relatively richer in minerals
Which food is richer in vitamins?
Mothbeans
Mothbeans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Mothbeans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172426/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.