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Refried beans vs Porridge - In-Depth Nutrition Comparison

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What are the main differences between Refried beans and Porridge?

  • Refried beans are richer in Fiber, Phosphorus, Copper, Potassium, Magnesium, and Vitamin B6, yet Porridge is richer in Iron, Manganese, and Vitamin C.
  • Porridge's daily need coverage for Iron is 29% higher.
  • Refried beans have 62 times more Sodium than Porridge. Refried beans have 370mg of Sodium, while Porridge has 6mg.

We used Refried beans, canned, traditional style (includes USDA commodity) and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this comparison.

Infographic

Refried beans vs Porridge 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 Magnesium +600%
Contains more Phosphorus +513.3%
Contains more Potassium +1893.8%
Contains more Zinc +346.2%
Contains more Copper +222.5%
Contains more Calcium +200%
Contains more Iron +159.7%
Contains less Sodium -98.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Magnesium +600%
Contains more Phosphorus +513.3%
Contains more Potassium +1893.8%
Contains more Zinc +346.2%
Contains more Copper +222.5%
Contains more Calcium +200%
Contains more Iron +159.7%
Contains less Sodium -98.4%

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 E +350%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +38.2%
Contains more Vitamin B2 +216%
Contains more Vitamin B5 +166.2%
Contains more Vitamin B6 +692.3%
Contains more Vitamin K +2000%
Contains more Vitamin B3 +41.7%
Equal in Folate - 12
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
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%
Contains more Vitamin E +350%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +38.2%
Contains more Vitamin B2 +216%
Contains more Vitamin B5 +166.2%
Contains more Vitamin B6 +692.3%
Contains more Vitamin K +2000%
Contains more Vitamin B3 +41.7%
Equal in Folate - 12

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.
Refried beans Porridge
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Refried beans Porridge Opinion
Net carbs 9.85g 10.02g Porridge
Protein 4.98g 1.44g Refried beans
Fats 2.01g 0.21g Refried beans
Carbs 13.55g 10.52g Refried beans
Calories 90kcal 50kcal Refried beans
Starch 7.43g g Refried beans
Fructose 0g g Refried beans
Sugar 0.54g 0.03g Porridge
Fiber 3.7g 0.5g Refried beans
Calcium 29mg 87mg Porridge
Iron 1.44mg 3.74mg Porridge
Magnesium 35mg 5mg Refried beans
Phosphorus 92mg 15mg Refried beans
Potassium 319mg 16mg Refried beans
Sodium 370mg 6mg Porridge
Zinc 0.58mg 0.13mg Refried beans
Copper 0.129mg 0.04mg Refried beans
Vitamin A 0IU 0IU
Vitamin E 0.09mg 0.02mg Refried beans
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0.055mg Refried beans
Vitamin B2 0.079mg 0.025mg Refried beans
Vitamin B3 0.367mg 0.52mg Porridge
Vitamin B5 0.189mg 0.071mg Refried beans
Vitamin B6 0.103mg 0.013mg Refried beans
Folate 11µg 12µg Porridge
Vitamin B12 0µg 0µg
Vitamin K 2.1µg 0.1µg Refried beans
Tryptophan 0.065mg 0.02mg Refried beans
Threonine 0.231mg 0.045mg Refried beans
Isoleucine 0.242mg 0.063mg Refried beans
Leucine 0.438mg 0.11mg Refried beans
Lysine 0.377mg 0.037mg Refried beans
Methionine 0.083mg 0.027mg Refried beans
Phenylalanine 0.297mg 0.078mg Refried beans
Valine 0.287mg 0.07mg Refried beans
Histidine 153mg 0.033mg Refried beans
Cholesterol 0mg 0mg
Trans Fat 0.016g g Porridge
Saturated Fat 0.631g 0.033g Porridge
Monounsaturated Fat 0.601g 0.028g Refried beans
Polyunsaturated fat 0.543g 0.114g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Porridge
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
10
Refried beans
4
Porridge
Mineral Summary Score
33
Refried beans
24
Porridge

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
30%
Refried beans
9%
Porridge
Carbohydrates
14%
Refried beans
11%
Porridge
Fats
9%
Refried beans
1%
Porridge

Comparison summary

Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Refried beans
Refried beans is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.51g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 364mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.598g)
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 ($)

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.