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  6. Refried beans vs. Porridge

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, Manganese, Phosphorus, Copper, Potassium, Magnesium, Vitamin B6, and Vitamin C, yet Porridge is richer in Iron.
  • Porridge's daily need coverage for Iron is 29% higher.
  • Porridge contains less Sodium.

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
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.
Refried beans
Refried beans
7
:
3
Porridge
Porridge
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 Manganese +∞%
Contains more Selenium +107.1%
Contains more Calcium +200%
Contains more Iron +159.7%
Contains less Sodium -98.4%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
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 Manganese +∞%
Contains more Selenium +107.1%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Refried beans
Refried beans
7
:
2
Porridge
Porridge
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
Refried 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% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
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%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
4
:
1
Porridge
Porridge
Contains more Protein +245.8%
Contains more Fats +857.1%
Contains more Carbs +28.8%
Contains more Other +677.3%
Contains more Water +12.7%
Refried beans
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +245.8%
Contains more Fats +857.1%
Contains more Carbs +28.8%
Contains more Other +677.3%
Contains more Water +12.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Refried beans
Refried beans
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +2046.4%
Contains more Polyunsaturated fat +376.3%
Contains less Saturated Fat -94.8%
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +2046.4%
Contains more Polyunsaturated fat +376.3%
Contains less Saturated Fat -94.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 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
Manganese 0.289mg 0mg Refried beans
Selenium 5.8µg 2.8µg Refried beans
Vitamin E 0.09mg 0.02mg Refried beans
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 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
Trans Fat 0.016g Porridge
Saturated Fat 0.631g 0.033g Porridge
Monounsaturated Fat 0.601g 0.028g Refried beans
Polyunsaturated fat 0.543g 0.114g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g 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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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
10%
Refried beans
4%
Porridge
Minerals Daily Need Coverage Score
33%
Refried beans
21%
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

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. 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.