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  6. Porridge vs. Refried beans

Porridge vs. Refried beans — In-Depth Nutrition Comparison

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What are the main differences between Porridge and Refried beans?

  • Porridge is richer in Iron, yet Refried beans are richer in Fiber, Manganese, Phosphorus, Copper, Potassium, Magnesium, Vitamin B6, and Vitamin C.
  • Porridge's daily need coverage for Iron is 29% higher.
  • Porridge contains less Sodium.

We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Refried beans, canned, traditional style (includes USDA commodity) types in this comparison.

Infographic

Porridge vs Refried beans 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.
Porridge
Porridge
3
:
7
Refried beans
Refried beans
Contains more Calcium +200%
Contains more Iron +159.7%
Contains less Sodium -98.4%
Contains more Magnesium +600%
Contains more Phosphorus +513.3%
Contains more Potassium +1893.8%
Contains more Zinc +346.2%
Contains more Copper +222.5%
Contains more Manganese +∞%
Contains more Selenium +107.1%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Calcium +200%
Contains more Iron +159.7%
Contains less Sodium -98.4%
Contains more Magnesium +600%
Contains more Phosphorus +513.3%
Contains more Potassium +1893.8%
Contains more Zinc +346.2%
Contains more Copper +222.5%
Contains more Manganese +∞%
Contains more Selenium +107.1%

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.
Porridge
Porridge
2
:
7
Refried beans
Refried beans
Contains more Vitamin B3 +41.7%
Contains more Vitamin E +350%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +38.2%
Contains more Vitamin B2 +216%
Contains more Vitamin B5 +166.2%
Contains more Vitamin B6 +692.3%
Contains more Vitamin K +2000%
Equal in Folate - 11
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin B3 +41.7%
Contains more Vitamin E +350%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +38.2%
Contains more Vitamin B2 +216%
Contains more Vitamin B5 +166.2%
Contains more Vitamin B6 +692.3%
Contains more Vitamin K +2000%
Equal in Folate - 11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Porridge
Porridge
1
:
4
Refried beans
Refried beans
Contains more Water +12.7%
Contains more Protein +245.8%
Contains more Fats +857.1%
Contains more Carbs +28.8%
Contains more Other +677.3%
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Refried beans
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more Water +12.7%
Contains more Protein +245.8%
Contains more Fats +857.1%
Contains more Carbs +28.8%
Contains more Other +677.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Porridge
Porridge
1
:
2
Refried beans
Refried beans
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +2046.4%
Contains more Polyunsaturated fat +376.3%
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +2046.4%
Contains more Polyunsaturated fat +376.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Refried beans Opinion
Net carbs 10.02g 9.85g Porridge
Protein 1.44g 4.98g Refried beans
Fats 0.21g 2.01g Refried beans
Carbs 10.52g 13.55g Refried beans
Calories 50kcal 90kcal Refried beans
Starch 7.43g Refried beans
Sugar 0.03g 0.54g Porridge
Fiber 0.5g 3.7g Refried beans
Calcium 87mg 29mg Porridge
Iron 3.74mg 1.44mg Porridge
Magnesium 5mg 35mg Refried beans
Phosphorus 15mg 92mg Refried beans
Potassium 16mg 319mg Refried beans
Sodium 6mg 370mg Porridge
Zinc 0.13mg 0.58mg Refried beans
Copper 0.04mg 0.129mg Refried beans
Manganese 0mg 0.289mg Refried beans
Selenium 2.8µg 5.8µg Refried beans
Vitamin E 0.02mg 0.09mg Refried beans
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.055mg 0.076mg Refried beans
Vitamin B2 0.025mg 0.079mg Refried beans
Vitamin B3 0.52mg 0.367mg Porridge
Vitamin B5 0.071mg 0.189mg Refried beans
Vitamin B6 0.013mg 0.103mg Refried beans
Folate 12µg 11µg Porridge
Vitamin K 0.1µg 2.1µg Refried beans
Tryptophan 0.02mg 0.065mg Refried beans
Threonine 0.045mg 0.231mg Refried beans
Isoleucine 0.063mg 0.242mg Refried beans
Leucine 0.11mg 0.438mg Refried beans
Lysine 0.037mg 0.377mg Refried beans
Methionine 0.027mg 0.083mg Refried beans
Phenylalanine 0.078mg 0.297mg Refried beans
Valine 0.07mg 0.287mg Refried beans
Histidine 0.033mg 153mg Refried beans
Trans Fat 0.016g Porridge
Saturated Fat 0.033g 0.631g Porridge
Monounsaturated Fat 0.028g 0.601g Refried beans
Polyunsaturated fat 0.114g 0.543g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10%
Refried beans
Minerals Daily Need Coverage Score
21%
Porridge
33%
Refried beans

Comparison summary

Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Refried beans
Refried beans is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.51g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 364mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.598g)
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.