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, protein, magnesium, and vitamin B6, yet porridge is richer in iron.
Porridge's daily need coverage for iron is 29% higher.
Porridge contains less sodium.
Refried beans have a lower glycemic index than porridge.

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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Refried beans

Porridge

Contains more MagnesiumMagnesium	+600%
Contains more PotassiumPotassium	+1893.8%
Contains more CopperCopper	+222.5%
Contains more ZincZinc	+346.2%
Contains more PhosphorusPhosphorus	+513.3%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+107.1%

Contains more CalciumCalcium	+200%
Contains more IronIron	+159.7%
Contains less SodiumSodium	-98.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Refried beans

Porridge

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+350%
Contains more Vitamin B1Vitamin B1	+38.2%
Contains more Vitamin B2Vitamin B2	+216%
Contains more Vitamin B5Vitamin B5	+166.2%
Contains more Vitamin B6Vitamin B6	+692.3%
Contains more Vitamin KVitamin K	+2000%

Contains more Vitamin B3Vitamin B3

+41.7%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	1.44mg	3.74mg	29%
Histidine	153mg	0.033mg	22%
Sodium	370mg	6mg	16%
Fiber	3.7g	0.5g	13%
Manganese	0.289mg	0mg	13%
Phosphorus	92mg	15mg	11%
Omega-3 (ALA)	0.169g		11%
Copper	0.129mg	0.04mg	10%
Potassium	319mg	16mg	9%
Protein	4.98g	1.44g	7%
Vitamin C	6mg	0mg	7%
Magnesium	35mg	5mg	7%
Vitamin B6	0.103mg	0.013mg	7%
Calcium	29mg	87mg	6%
Selenium	5.8µg	2.8µg	5%
Zinc	0.58mg	0.13mg	4%
Vitamin B2	0.079mg	0.025mg	4%
Choline	21.2mg		4%
Fats	2.01g	0.21g	3%
Starch	7.43g		3%
Saturated fat	0.631g	0.033g	3%
Polyunsaturated fat	0.543g	0.114g	3%
Calories	90kcal	50kcal	2%
Vitamin B1	0.076mg	0.055mg	2%
Vitamin B5	0.189mg	0.071mg	2%
Vitamin K	2.1µg	0.1µg	2%
Omega-6 (Linoleic acid)	0.36g		2%
Carbs	13.55g	10.52g	1%
Vitamin B3	0.367mg	0.52mg	1%
Monounsaturated fat	0.601g	0.028g	1%
Protein per 100 calories	5.5g	2.9g	N/A
Calories per 10 g protein	181kcal	347kcal	N/A
Weight per 100 calories	111g	200g	N/A
Unsaturated / Saturated Fat ratio	1.8	4.3	N/A
Net carbs	9.85g	10.02g	N/A
Sugar	0.54g	0.03g	N/A
Vitamin E	0.09mg	0.02mg	0%
Folate	11µg	12µg	0%
Trans fat	0.016g		N/A
Tryptophan	0.065mg	0.02mg	0%
Threonine	0.231mg	0.045mg	0%
Isoleucine	0.242mg	0.063mg	0%
Leucine	0.438mg	0.11mg	0%
Lysine	0.377mg	0.037mg	0%
Methionine	0.083mg	0.027mg	0%
Phenylalanine	0.297mg	0.078mg	0%
Valine	0.287mg	0.07mg	0%
Omega-3 (Eicosatrienoic acid)	0.001g		N/A
Omega-6 (Eicosadienoic acid)	0.008g		N/A