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Porridge vs. Winged beans — In-Depth Nutrition Comparison

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How are porridge and winged beans different?

  • Winged beans has more copper, manganese, vitamin B1, phosphorus, zinc, magnesium, vitamin B2, potassium, iron, and calcium than porridge.
  • Daily need coverage for copper for winged beans is 81% higher.
  • Winged beans has a lower glycemic index (32) than porridge (66).

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Winged beans, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Porridge vs Winged 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 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Contains less SodiumSodium -53.8%
Contains more MagnesiumMagnesium +980%
Contains more CalciumCalcium +63.2%
Contains more PotassiumPotassium +1650%
Contains more IronIron +15.8%
Contains more CopperCopper +1832.5%
Contains more ZincZinc +1007.7%
Contains more PhosphorusPhosphorus +920%
Contains more ManganeseManganese +∞%
~equal in Selenium ~2.9µg

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% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +20%
Contains more Vitamin B1Vitamin B1 +436.4%
Contains more Vitamin B2Vitamin B2 +416%
Contains more Vitamin B3Vitamin B3 +59.6%
Contains more Vitamin B5Vitamin B5 +119.7%
Contains more Vitamin B6Vitamin B6 +261.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Porridge Winged beans DV% diff.
Copper 0.04mg 0.773mg 81%
Manganese 0mg 1.199mg 52%
Vitamin B1 0.055mg 0.295mg 20%
Phosphorus 15mg 153mg 20%
Protein 1.44g 10.62g 18%
Magnesium 5mg 54mg 12%
Zinc 0.13mg 1.44mg 12%
Polyunsaturated fat 0.114g 1.551g 10%
Fats 0.21g 5.84g 9%
Potassium 16mg 280mg 8%
Vitamin B2 0.025mg 0.129mg 8%
Iron 3.74mg 4.33mg 7%
Calcium 87mg 142mg 6%
Monounsaturated fat 0.028g 2.153g 5%
Calories 50kcal 147kcal 5%
Saturated fat 0.033g 0.825g 4%
Vitamin B6 0.013mg 0.047mg 3%
Fiber 0.5g 2%
Vitamin B3 0.52mg 0.83mg 2%
Vitamin B5 0.071mg 0.156mg 2%
Carbs 10.52g 14.94g 1%
Folate 12µg 10µg 1%
Net carbs 10.02g 14.94g N/A
Sugar 0.03g N/A
Sodium 6mg 13mg 0%
Vitamin E 0.02mg 0%
Selenium 2.8µg 2.9µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.02mg 0.233mg 0%
Threonine 0.045mg 0.36mg 0%
Isoleucine 0.063mg 0.448mg 0%
Leucine 0.11mg 0.762mg 0%
Lysine 0.037mg 0.652mg 0%
Methionine 0.027mg 0.109mg 0%
Phenylalanine 0.078mg 0.436mg 0%
Valine 0.07mg 0.467mg 0%
Histidine 0.033mg 0.241mg 0%

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
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more WaterWater +30.4%
Contains more ProteinProtein +637.5%
Contains more FatsFats +2681%
Contains more CarbsCarbs +42%
Contains more OtherOther +540.9%

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
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +7589.3%
Contains more Poly. FatPolyunsaturated fat +1260.5%

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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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.