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Porridge vs. Pinto beans — In-Depth Nutrition Comparison

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What are the main differences between Porridge and Pinto beans?

  • Porridge is richer in Iron, yet Pinto beans is richer in Folate, Fiber, Copper, Manganese, Phosphorus, Vitamin B6, Potassium, Vitamin B1, and Magnesium.
  • Pinto beans's daily need coverage for Folate is 40% higher.
  • Porridge has 2 times more Iron than Pinto beans. Porridge has 3.74mg of Iron, while Pinto beans has 2.09mg.

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

Infographic

Porridge vs Pinto beans 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 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
Contains more CalciumCalcium +89.1%
Contains more IronIron +78.9%
Contains more MagnesiumMagnesium +900%
Contains more PotassiumPotassium +2625%
Contains more CopperCopper +447.5%
Contains more ZincZinc +653.8%
Contains more PhosphorusPhosphorus +880%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +121.4%

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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
Contains more Vitamin B3Vitamin B3 +63.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4600%
Contains more Vitamin B1Vitamin B1 +250.9%
Contains more Vitamin B2Vitamin B2 +148%
Contains more Vitamin B5Vitamin B5 +195.8%
Contains more Vitamin B6Vitamin B6 +1661.5%
Contains more Vitamin KVitamin K +3400%
Contains more FolateFolate +1333.3%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Contains more WaterWater +39.2%
Contains more ProteinProtein +525.7%
Contains more FatsFats +209.5%
Contains more CarbsCarbs +149.2%
Contains more OtherOther +431.8%

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
27% 26% 47%
Saturated Fat: Sat. Fat 0.136 g
Monounsaturated Fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 g
Contains less Sat. FatSaturated Fat -75.7%
Contains more Mono. FatMonounsaturated Fat +375%
Contains more Poly. FatPolyunsaturated fat +106.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Porridge Pinto beans
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium 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 Pinto beans Opinion
Calories 50kcal 143kcal Pinto beans
Protein 1.44g 9.01g Pinto beans
Fats 0.21g 0.65g Pinto beans
Vitamin C 0mg 0.8mg Pinto beans
Net carbs 10.02g 17.22g Pinto beans
Carbs 10.52g 26.22g Pinto beans
Magnesium 5mg 50mg Pinto beans
Calcium 87mg 46mg Porridge
Potassium 16mg 436mg Pinto beans
Iron 3.74mg 2.09mg Porridge
Sugar 0.03g 0.34g Porridge
Fiber 0.5g 9g Pinto beans
Copper 0.04mg 0.219mg Pinto beans
Zinc 0.13mg 0.98mg Pinto beans
Starch 15.15g Pinto beans
Phosphorus 15mg 147mg Pinto beans
Sodium 6mg 1mg Pinto beans
Vitamin E 0.02mg 0.94mg Pinto beans
Manganese 0mg 0.453mg Pinto beans
Selenium 2.8µg 6.2µg Pinto beans
Vitamin B1 0.055mg 0.193mg Pinto beans
Vitamin B2 0.025mg 0.062mg Pinto beans
Vitamin B3 0.52mg 0.318mg Porridge
Vitamin B5 0.071mg 0.21mg Pinto beans
Vitamin B6 0.013mg 0.229mg Pinto beans
Vitamin K 0.1µg 3.5µg Pinto beans
Folate 12µg 172µg Pinto beans
Choline 35.3mg Pinto beans
Saturated Fat 0.033g 0.136g Porridge
Monounsaturated Fat 0.028g 0.133g Pinto beans
Polyunsaturated fat 0.114g 0.235g Pinto beans
Tryptophan 0.02mg 0.108mg Pinto beans
Threonine 0.045mg 0.331mg Pinto beans
Isoleucine 0.063mg 0.426mg Pinto beans
Leucine 0.11mg 0.765mg Pinto beans
Lysine 0.037mg 0.63mg Pinto beans
Methionine 0.027mg 0.117mg Pinto beans
Phenylalanine 0.078mg 0.531mg Pinto beans
Valine 0.07mg 0.519mg Pinto beans
Histidine 0.033mg 0.247mg Pinto beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Pinto beans
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
24%
Pinto beans
Minerals Daily Need Coverage Score
21%
Porridge
42%
Pinto beans

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.31g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.103g)
Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Pinto beans
Pinto beans is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Pinto beans
Pinto beans is relatively richer in minerals
Which food is richer in vitamins?
Pinto beans
Pinto beans 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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.