Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Porridge
  5. Compare
  6. Porridge vs. White beans

Porridge vs. White beans — In-Depth Nutrition Comparison

Compare

Summary of differences between Porridge and White beans

  • The amount of Manganese, Copper, Fiber, Folate, Potassium, Phosphorus, Magnesium, Zinc, Vitamin B6, and Vitamin E in White beans is higher than in Porridge.
  • White beans covers your daily need of Manganese 28% more than Porridge.

These are the specific foods used in this comparison Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Beans, white, mature seeds, cooked, boiled, without salt.

Infographic

Porridge vs White 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains more SeleniumSelenium +115.4%
Contains more MagnesiumMagnesium +1160%
Contains more PotassiumPotassium +3406.3%
Contains more CopperCopper +617.5%
Contains more ZincZinc +961.5%
Contains more PhosphorusPhosphorus +653.3%
Contains more ManganeseManganese +∞%
~equal in Calcium ~90mg
~equal in Iron ~3.7mg
~equal in Sodium ~6mg

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Contains more Vitamin B3Vitamin B3 +271.4%
Contains more Vitamin EVitamin E +4600%
Contains more Vitamin B1Vitamin B1 +114.5%
Contains more Vitamin B2Vitamin B2 +84%
Contains more Vitamin B5Vitamin B5 +222.5%
Contains more Vitamin B6Vitamin B6 +615.4%
Contains more Vitamin KVitamin K +3400%
Contains more FolateFolate +575%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more WaterWater +38.9%
Contains more ProteinProtein +575.7%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +138.5%
Contains more OtherOther +695.5%

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
33% 11% 55%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains less Sat. FatSaturated Fat -63.7%
Contains more Mono. FatMonounsaturated Fat +10.7%
Contains more Poly. FatPolyunsaturated fat +33.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge White beans Opinion
Calories 50kcal 139kcal White beans
Protein 1.44g 9.73g White beans
Fats 0.21g 0.35g White beans
Net carbs 10.02g 18.79g White beans
Carbs 10.52g 25.09g White beans
Magnesium 5mg 63mg White beans
Calcium 87mg 90mg White beans
Potassium 16mg 561mg White beans
Iron 3.74mg 3.7mg Porridge
Sugar 0.03g 0.34g Porridge
Fiber 0.5g 6.3g White beans
Copper 0.04mg 0.287mg White beans
Zinc 0.13mg 1.38mg White beans
Phosphorus 15mg 113mg White beans
Sodium 6mg 6mg
Vitamin E 0.02mg 0.94mg White beans
Manganese 0mg 0.636mg White beans
Selenium 2.8µg 1.3µg Porridge
Vitamin B1 0.055mg 0.118mg White beans
Vitamin B2 0.025mg 0.046mg White beans
Vitamin B3 0.52mg 0.14mg Porridge
Vitamin B5 0.071mg 0.229mg White beans
Vitamin B6 0.013mg 0.093mg White beans
Vitamin K 0.1µg 3.5µg White beans
Folate 12µg 81µg White beans
Choline 35.1mg White beans
Saturated Fat 0.033g 0.091g Porridge
Monounsaturated Fat 0.028g 0.031g White beans
Polyunsaturated fat 0.114g 0.152g White beans
Tryptophan 0.02mg 0.115mg White beans
Threonine 0.045mg 0.409mg White beans
Isoleucine 0.063mg 0.429mg White beans
Leucine 0.11mg 0.776mg White beans
Lysine 0.037mg 0.668mg White beans
Methionine 0.027mg 0.146mg White beans
Phenylalanine 0.078mg 0.526mg White beans
Valine 0.07mg 0.509mg White beans
Histidine 0.033mg 0.271mg White beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge White beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Porridge
Porridge vs Oatmeal
Oatmeal
Porridge
Porridge vs Cereal
Cereal
Porridge
Porridge vs Pâté
Pâté
White beans
White beans vs Fava beans raw
Fava beans raw
White beans
White beans vs Mothbeans raw
Mothbeans raw
White beans
White beans vs Mung beans
Mung beans

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
14%
White beans
Minerals Daily Need Coverage Score
21%
Porridge
53%
White beans

Comparison summary

Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
White beans
White beans is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.31g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.058g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.