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  6. Porridge vs. Winged beans

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 from Winged beans is 81% higher.

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
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.
Porridge
Porridge
1
:
9
Winged beans
Winged beans
Contains less Sodium -53.8%
Contains more Calcium +63.2%
Contains more Iron +15.8%
Contains more Magnesium +980%
Contains more Phosphorus +920%
Contains more Potassium +1650%
Contains more Zinc +1007.7%
Contains more Copper +1832.5%
Contains more Manganese +∞%
Equal in Selenium - 2.9
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Contains less Sodium -53.8%
Contains more Calcium +63.2%
Contains more Iron +15.8%
Contains more Magnesium +980%
Contains more Phosphorus +920%
Contains more Potassium +1650%
Contains more Zinc +1007.7%
Contains more Copper +1832.5%
Contains more Manganese +∞%
Equal in Selenium - 2.9

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.
Porridge
Porridge
3
:
5
Winged beans
Winged beans
Contains more Folate +20%
Contains more Vitamin B1 +436.4%
Contains more Vitamin B2 +416%
Contains more Vitamin B3 +59.6%
Contains more Vitamin B5 +119.7%
Contains more Vitamin B6 +261.5%
Porridge
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%
Winged beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 74% 30% 16% 10% 11% 8% 0% 0%
Contains more Folate +20%
Contains more Vitamin B1 +436.4%
Contains more Vitamin B2 +416%
Contains more Vitamin B3 +59.6%
Contains more Vitamin B5 +119.7%
Contains more Vitamin B6 +261.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Porridge
Porridge
1
:
4
Winged beans
Winged beans
Contains more Water +30.4%
Contains more Protein +637.5%
Contains more Fats +2681%
Contains more Carbs +42%
Contains more Other +540.9%
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Winged beans
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 Water +30.4%
Contains more Protein +637.5%
Contains more Fats +2681%
Contains more Carbs +42%
Contains more Other +540.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Porridge
Porridge
1
:
2
Winged beans
Winged beans
Contains less Saturated Fat -96%
Contains more Monounsaturated Fat +7589.3%
Contains more Polyunsaturated fat +1260.5%
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Contains less Saturated Fat -96%
Contains more Monounsaturated Fat +7589.3%
Contains more Polyunsaturated fat +1260.5%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Winged beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
Winged beans
Minerals Daily Need Coverage Score
21%
Porridge
80%
Winged beans

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.792g)
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 ($)
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. 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.