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Porridge vs. Soup beans — In-Depth Nutrition Comparison

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Significant differences between porridge and soup beans

  • Porridge has more iron and calcium; however, soup beans are richer in vitamin A, fiber, copper, manganese, selenium, and phosphorus.
  • Soup beans cover your daily vitamin A needs 33% more than porridge.
  • Soup beans have 3 times less iron than porridge. Porridge has 3.74mg of iron, while soup beans have 1.33mg.
  • Porridge contains less saturated fat.

Specific food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Porridge vs Soup 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.
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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more CalciumCalcium +171.9%
Contains more IronIron +181.2%
Contains less SodiumSodium -98.5%
Contains more MagnesiumMagnesium +280%
Contains more PotassiumPotassium +993.8%
Contains more CopperCopper +300%
Contains more ZincZinc +238.5%
Contains more PhosphorusPhosphorus +293.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +146.4%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +77.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +34.6%
Contains more Vitamin B6Vitamin B6 +284.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.06mg
~equal in Folate ~12µg
~equal in Choline ~mg

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% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more WaterWater +11.4%
Contains more ProteinProtein +260.4%
Contains more FatsFats +1566.7%
Contains more OtherOther +590.9%
~equal in Carbs ~11.16g

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +5542.9%
Contains more Poly. FatPolyunsaturated fat +242.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Soup beans DV% diff.
Iron 3.74mg 1.33mg 30%
Sodium 6mg 400mg 17%
Fiber 0.5g 4.6g 16%
Copper 0.04mg 0.16mg 13%
Manganese 0mg 0.29mg 13%
Vitamin A 0µg 81µg 9%
Protein 1.44g 5.19g 8%
Selenium 2.8µg 6.9µg 7%
Saturated fat 0.033g 1.37g 6%
Calcium 87mg 32mg 6%
Phosphorus 15mg 59mg 6%
Potassium 16mg 175mg 5%
Fats 0.21g 3.5g 5%
Monounsaturated fat 0.028g 1.58g 4%
Cholesterol 0mg 9mg 3%
Magnesium 5mg 19mg 3%
Vitamin B6 0.013mg 0.05mg 3%
Zinc 0.13mg 0.44mg 3%
Vitamin B2 0.025mg 0.06mg 3%
Polyunsaturated fat 0.114g 0.39g 2%
Calories 50kcal 95kcal 2%
Vitamin C 0mg 1.8mg 2%
Vitamin B3 0.52mg 0.7mg 1%
Vitamin B5 0.071mg 0.04mg 1%
Vitamin B12 0µg 0.03µg 1%
Carbs 10.52g 11.16g 0%
Net carbs 10.02g 6.56g N/A
Sugar 0.03g N/A
Vitamin E 0.02mg 0%
Vitamin B1 0.055mg 0.06mg 0%
Vitamin K 0.1µg 0%
Folate 12µg 12µg 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Soup 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
8%
Soup beans
Minerals Daily Need Coverage Score
21%
Porridge
31%
Soup beans

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Soup beans
Soup beans is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Soup beans
Soup beans is relatively richer in minerals
Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 394mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 1.337g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.