Porridge vs. Yardlong beans — In-Depth Nutrition Comparison

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Summary of differences between porridge and yardlong beans

Porridge has more iron, while yardlong beans has more vitamin C, vitamin A, magnesium, manganese, folate, potassium, phosphorus, and vitamin B2.
Porridge covers your daily need for iron, 35% more than yardlong beans.
Porridge contains 2 times more calcium than yardlong beans. While porridge contains 87mg of calcium, yardlong beans contains only 44mg.
Porridge has a lower glycemic index. The glycemic index of porridge is 66, while the glycemic index of yardlong beans is 86.

These are the specific foods used in this comparison Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Yardlong bean, cooked, boiled, drained, without salt.

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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.

Porridge

Yardlong beans

Contains more CalciumCalcium	+97.7%
Contains more IronIron	+281.6%
Contains more SeleniumSelenium	+86.7%

Contains more MagnesiumMagnesium	+740%
Contains more PotassiumPotassium	+1712.5%
Contains more CopperCopper	+17.5%
Contains more ZincZinc	+176.9%
Contains more PhosphorusPhosphorus	+280%
Contains less SodiumSodium	-33.3%
Contains more ManganeseManganese	+∞%

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

Yardlong beans

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B5Vitamin B5	+39.2%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+54.5%
Contains more Vitamin B2Vitamin B2	+296%
Contains more Vitamin B3Vitamin B3	+21.2%
Contains more Vitamin B6Vitamin B6	+84.6%
Contains more FolateFolate	+275%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	3.74mg	0.98mg	35%
Vitamin C	0mg	16.2mg	18%
Magnesium	5mg	42mg	9%
Manganese	0mg	0.201mg	9%
Folate	12µg	45µg	8%
Potassium	16mg	290mg	8%
Vitamin B2	0.025mg	0.099mg	6%
Phosphorus	15mg	57mg	6%
Calcium	87mg	44mg	4%
Vitamin A	0µg	23µg	3%
Vitamin B1	0.055mg	0.085mg	3%
Zinc	0.13mg	0.36mg	2%
Selenium	2.8µg	1.5µg	2%
Fiber	0.5g		2%
Protein	1.44g	2.53g	2%
Copper	0.04mg	0.047mg	1%
Vitamin B3	0.52mg	0.63mg	1%
Vitamin B6	0.013mg	0.024mg	1%
Calories	50kcal	47kcal	0%
Fats	0.21g	0.1g	0%
Carbs	10.52g	9.18g	0%
Net carbs	10.02g	9.18g	N/A
Sugar	0.03g		N/A
Sodium	6mg	4mg	0%
Vitamin E	0.02mg		0%
Vitamin B5	0.071mg	0.051mg	0%
Vitamin K	0.1µg		0%
Saturated fat	0.033g	0.026g	0%
Monounsaturated fat	0.028g	0.009g	0%
Polyunsaturated fat	0.114g	0.042g	0%
Tryptophan	0.02mg	0.029mg	0%
Threonine	0.045mg	0.094mg	0%
Isoleucine	0.063mg	0.135mg	0%
Leucine	0.11mg	0.18mg	0%
Lysine	0.037mg	0.166mg	0%
Methionine	0.027mg	0.036mg	0%
Phenylalanine	0.078mg	0.139mg	0%
Valine	0.07mg	0.146mg	0%
Histidine	0.033mg	0.082mg	0%