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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
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%

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 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
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%
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

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

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 g 7.43g Refried beans
Fructose g 0g 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
Vitamin A 0IU 0IU
Vitamin E 0.02mg 0.09mg Refried beans
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat g 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

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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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

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

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.