Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Porridge vs Winged bean - In-Depth Nutrition Comparison

Compare

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
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +87%
Contains more Calcium +190%
Contains less Sodium -82.9%
Contains more Potassium +3562.5%
Contains more Magnesium +380%
Contains more Copper +3365%
Contains more Zinc +969.2%
Contains more Phosphorus +200%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Contains more Iron +87%
Contains more Calcium +190%
Contains less Sodium -82.9%
Contains more Potassium +3562.5%
Contains more Magnesium +380%
Contains more Copper +3365%
Contains more Zinc +969.2%
Contains more Phosphorus +200%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

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)

All nutrients comparison - raw data values

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

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.