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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.
  • Refried beans have a lower glycemic index than porridge.

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
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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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more CalciumCalcium +200%
Contains more IronIron +159.7%
Contains less SodiumSodium -98.4%
Contains more MagnesiumMagnesium +600%
Contains more PotassiumPotassium +1893.8%
Contains more CopperCopper +222.5%
Contains more ZincZinc +346.2%
Contains more PhosphorusPhosphorus +513.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +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.
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin B3Vitamin B3 +41.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B1Vitamin B1 +38.2%
Contains more Vitamin B2Vitamin B2 +216%
Contains more Vitamin B5Vitamin B5 +166.2%
Contains more Vitamin B6Vitamin B6 +692.3%
Contains more Vitamin KVitamin K +2000%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~11µg

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
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 WaterWater +12.7%
Contains more ProteinProtein +245.8%
Contains more FatsFats +857.1%
Contains more CarbsCarbs +28.8%
Contains more OtherOther +677.3%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Mono. FatMonounsaturated fat +2046.4%
Contains more Poly. FatPolyunsaturated 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 DV% diff.
Iron 3.74mg 1.44mg 29%
Histidine 0.033mg 153mg 22%
Sodium 6mg 370mg 16%
Fiber 0.5g 3.7g 13%
Manganese 0mg 0.289mg 13%
Phosphorus 15mg 92mg 11%
Copper 0.04mg 0.129mg 10%
Potassium 16mg 319mg 9%
Vitamin C 0mg 6mg 7%
Magnesium 5mg 35mg 7%
Vitamin B6 0.013mg 0.103mg 7%
Protein 1.44g 4.98g 7%
Calcium 87mg 29mg 6%
Selenium 2.8µg 5.8µg 5%
Zinc 0.13mg 0.58mg 4%
Vitamin B2 0.025mg 0.079mg 4%
Choline 21.2mg 4%
Starch 7.43g 3%
Saturated fat 0.033g 0.631g 3%
Polyunsaturated fat 0.114g 0.543g 3%
Fats 0.21g 2.01g 3%
Vitamin B5 0.071mg 0.189mg 2%
Calories 50kcal 90kcal 2%
Vitamin B1 0.055mg 0.076mg 2%
Vitamin K 0.1µg 2.1µg 2%
Monounsaturated fat 0.028g 0.601g 1%
Vitamin B3 0.52mg 0.367mg 1%
Carbs 10.52g 13.55g 1%
Net carbs 10.02g 9.85g N/A
Sugar 0.03g 0.54g N/A
Vitamin E 0.02mg 0.09mg 0%
Trans fat 0.016g N/A
Folate 12µg 11µg 0%
Tryptophan 0.02mg 0.065mg 0%
Threonine 0.045mg 0.231mg 0%
Isoleucine 0.063mg 0.242mg 0%
Leucine 0.11mg 0.438mg 0%
Lysine 0.037mg 0.377mg 0%
Methionine 0.027mg 0.083mg 0%
Phenylalanine 0.078mg 0.297mg 0%
Valine 0.07mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

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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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.