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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.

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Porridge vs Refried 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +159.7%
Contains more Calcium +200%
Contains less Sodium -98.4%
Contains more Potassium +1893.8%
Contains more Magnesium +600%
Contains more Copper +222.5%
Contains more Zinc +346.2%
Contains more Phosphorus +513.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Contains more Iron +159.7%
Contains more Calcium +200%
Contains less Sodium -98.4%
Contains more Potassium +1893.8%
Contains more Magnesium +600%
Contains more Copper +222.5%
Contains more Zinc +346.2%
Contains more Phosphorus +513.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B3 +41.7%
Contains more Vitamin C +∞%
Contains more Vitamin E +350%
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
Contains more Vitamin B3 +41.7%
Contains more Vitamin C +∞%
Contains more Vitamin E +350%
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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Porridge
10
Refried beans
Mineral Summary Score
24
Porridge
33
Refried beans

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Porridge
30%
Refried beans
Carbohydrates
11%
Porridge
14%
Refried beans
Fats
1%
Porridge
9%
Refried beans

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 ($)

All nutrients comparison - raw data values

Nutrient Porridge Refried beans Opinion
Calories 50 90 Refried beans
Protein 1.44 4.98 Refried beans
Fats 0.21 2.01 Refried beans
Vitamin C 0 6 Refried beans
Carbs 10.52 13.55 Refried beans
Cholesterol 0 0
Vitamin D 0 0
Iron 3.74 1.44 Porridge
Calcium 87 29 Porridge
Potassium 16 319 Refried beans
Magnesium 5 35 Refried beans
Sugar 0.03 0.54 Porridge
Fiber 0.5 3.7 Refried beans
Copper 0.04 0.129 Refried beans
Zinc 0.13 0.58 Refried beans
Starch 7.43 Refried beans
Phosphorus 15 92 Refried beans
Sodium 6 370 Porridge
Vitamin A 0 0
Vitamin E 0.02 0.09 Refried beans
Vitamin D 0 0
Vitamin B1 0.055 0.076 Refried beans
Vitamin B2 0.025 0.079 Refried beans
Vitamin B3 0.52 0.367 Porridge
Vitamin B5 0.071 0.189 Refried beans
Vitamin B6 0.013 0.103 Refried beans
Vitamin B12 0 0
Vitamin K 0.1 2.1 Refried beans
Folate 12 11 Porridge
Trans Fat 0.016 Porridge
Saturated Fat 0.033 0.631 Porridge
Monounsaturated Fat 0.028 0.601 Refried beans
Polyunsaturated fat 0.114 0.543 Refried beans
Tryptophan 0.02 0.065 Refried beans
Threonine 0.045 0.231 Refried beans
Isoleucine 0.063 0.242 Refried beans
Leucine 0.11 0.438 Refried beans
Lysine 0.037 0.377 Refried beans
Methionine 0.027 0.083 Refried beans
Phenylalanine 0.078 0.297 Refried beans
Valine 0.07 0.287 Refried beans
Histidine 0.033 153 Refried beans
Fructose 0 Refried beans

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.