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Porridge vs Winged bean - In-Depth Nutrition Comparison

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Important differences between Porridge and Winged bean

  • Porridge has more Iron, and Calcium, however Winged bean has more Copper, Vitamin B1, Manganese, Potassium, Zinc, Vitamin B2, and Vitamin B3.
  • Winged bean's daily need coverage for Copper is 150% more.
  • Porridge has 3 times more Calcium than Winged bean. Porridge has 87mg of Calcium, while Winged bean has 30mg.

The food varieties used in the comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Winged bean tuber, raw.

Infographic

Porridge vs Winged bean 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 +190%
Contains more Iron +87%
Contains less Sodium -82.9%
Contains more Magnesium +380%
Contains more Phosphorus +200%
Contains more Potassium +3562.5%
Contains more Zinc +969.2%
Contains more Copper +3365%
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% 75% 18% 20% 52% 5% 38% 462%
Contains more Calcium +190%
Contains more Iron +87%
Contains less Sodium -82.9%
Contains more Magnesium +380%
Contains more Phosphorus +200%
Contains more Potassium +3562.5%
Contains more Zinc +969.2%
Contains more Copper +3365%

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 B1 +589.1%
Contains more Vitamin B2 +496%
Contains more Vitamin B3 +215.4%
Contains more Vitamin B5 +63.4%
Contains more Vitamin B6 +476.9%
Contains more Folate +58.3%
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% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin B1 +589.1%
Contains more Vitamin B2 +496%
Contains more Vitamin B3 +215.4%
Contains more Vitamin B5 +63.4%
Contains more Vitamin B6 +476.9%
Contains more Folate +58.3%

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 Winged bean
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Porridge Winged bean Opinion
Net carbs 10.02g 28.1g Winged bean
Protein 1.44g 11.6g Winged bean
Fats 0.21g 0.9g Winged bean
Carbs 10.52g 28.1g Winged bean
Calories 50kcal 148kcal Winged bean
Starch g g
Fructose g g
Sugar 0.03g g Winged bean
Fiber 0.5g g Porridge
Calcium 87mg 30mg Porridge
Iron 3.74mg 2mg Porridge
Magnesium 5mg 24mg Winged bean
Phosphorus 15mg 45mg Winged bean
Potassium 16mg 586mg Winged bean
Sodium 6mg 35mg Porridge
Zinc 0.13mg 1.39mg Winged bean
Copper 0.04mg 1.386mg Winged bean
Vitamin A 0IU 0IU
Vitamin E 0.02mg mg Porridge
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.055mg 0.379mg Winged bean
Vitamin B2 0.025mg 0.149mg Winged bean
Vitamin B3 0.52mg 1.64mg Winged bean
Vitamin B5 0.071mg 0.116mg Winged bean
Vitamin B6 0.013mg 0.075mg Winged bean
Folate 12µg 19µg Winged bean
Vitamin B12 0µg 0µg
Vitamin K 0.1µg µg Porridge
Tryptophan 0.02mg 0.252mg Winged bean
Threonine 0.045mg 0.451mg Winged bean
Isoleucine 0.063mg 0.425mg Winged bean
Leucine 0.11mg 0.64mg Winged bean
Lysine 0.037mg 0.592mg Winged bean
Methionine 0.027mg 0.143mg Winged bean
Phenylalanine 0.078mg 0.451mg Winged bean
Valine 0.07mg 0.599mg Winged bean
Histidine 0.033mg 0.241mg Winged bean
Cholesterol 0mg 0mg
Trans Fat g 0g Porridge
Saturated Fat 0.033g 0.222g Porridge
Monounsaturated Fat 0.028g 0.234g Winged bean
Polyunsaturated fat 0.114g 0.174g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Winged bean
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
17
Winged bean
Mineral Summary Score
24
Porridge
85
Winged bean

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
70%
Winged bean
Carbohydrates
11%
Porridge
28%
Winged bean
Fats
1%
Porridge
4%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is richer in vitamins?
Winged bean
Winged bean is relatively richer in vitamins
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.189g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.