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  6. Porridge vs. Mung bean

Porridge vs. Mung bean — In-Depth Nutrition Comparison

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Summary of differences between porridge and mung beans

  • The amount of folate, copper, fiber, phosphorus, vitamin B1, manganese, magnesium, iron, vitamin B5, and potassium in mung beans is higher than in porridge.
  • Mung beans cover your daily need for folate, 153% more than porridge.
  • Mung beans have a lower glycemic index. The glycemic index of mung beans is 31, while the glycemic index of porridge is 66.

These are the specific foods used in this comparison Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Mung beans, mature seeds, raw.

Infographic

Porridge vs Mung bean 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains less SodiumSodium -60%
Contains more MagnesiumMagnesium +3680%
Contains more CalciumCalcium +51.7%
Contains more PotassiumPotassium +7687.5%
Contains more IronIron +80.2%
Contains more CopperCopper +2252.5%
Contains more ZincZinc +1961.5%
Contains more PhosphorusPhosphorus +2346.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +192.9%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 2% 10% 155% 54% 42% 115% 88% 0% 23% 469%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2450%
Contains more Vitamin B1Vitamin B1 +1029.1%
Contains more Vitamin B2Vitamin B2 +832%
Contains more Vitamin B3Vitamin B3 +332.9%
Contains more Vitamin B5Vitamin B5 +2590.1%
Contains more Vitamin B6Vitamin B6 +2838.5%
Contains more Vitamin KVitamin K +8900%
Contains more FolateFolate +5108.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Mung bean DV% diff.
Folate 12µg 625µg 153%
Copper 0.04mg 0.941mg 100%
Fiber 0.5g 16.3g 63%
Phosphorus 15mg 367mg 50%
Vitamin B1 0.055mg 0.621mg 47%
Protein 1.44g 23.86g 45%
Manganese 0mg 1.035mg 45%
Magnesium 5mg 189mg 44%
Iron 3.74mg 6.74mg 38%
Vitamin B5 0.071mg 1.91mg 37%
Potassium 16mg 1246mg 36%
Vitamin B6 0.013mg 0.382mg 28%
Zinc 0.13mg 2.68mg 23%
Choline 97.9mg 18%
Carbs 10.52g 62.62g 17%
Vitamin B2 0.025mg 0.233mg 16%
Calories 50kcal 347kcal 15%
Vitamin B3 0.52mg 2.251mg 11%
Selenium 2.8µg 8.2µg 10%
Vitamin K 0.1µg 9µg 7%
Vitamin C 0mg 4.8mg 5%
Calcium 87mg 132mg 5%
Vitamin E 0.02mg 0.51mg 3%
Polyunsaturated fat 0.114g 0.384g 2%
Fats 0.21g 1.15g 1%
Vitamin A 0µg 6µg 1%
Saturated fat 0.033g 0.348g 1%
Protein per 100 calories 2.9g 6.9g N/A
Calories per 10 g protein 347kcal 145kcal N/A
Weight per 100 calories 200g 29g N/A
Net carbs 10.02g 46.32g N/A
Sugar 0.03g 6.6g N/A
Sodium 6mg 15mg 0%
Monounsaturated fat 0.028g 0.161g 0%
Tryptophan 0.02mg 0.26mg 0%
Threonine 0.045mg 0.782mg 0%
Isoleucine 0.063mg 1.008mg 0%
Leucine 0.11mg 1.847mg 0%
Lysine 0.037mg 1.664mg 0%
Methionine 0.027mg 0.286mg 0%
Phenylalanine 0.078mg 1.443mg 0%
Valine 0.07mg 1.237mg 0%
Histidine 0.033mg 0.695mg 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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more WaterWater +868.1%
Contains more ProteinProtein +1556.9%
Contains more FatsFats +447.6%
Contains more CarbsCarbs +495.2%
Contains more OtherOther +1409.1%

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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +475%
Contains more Poly. FatPolyunsaturated fat +236.8%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.