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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.
  • 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.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
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 CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +41.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Refried beans Porridge 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%
Copper 0.129mg 0.04mg 10%
Potassium 319mg 16mg 9%
Vitamin C 6mg 0mg 7%
Magnesium 35mg 5mg 7%
Vitamin B6 0.103mg 0.013mg 7%
Protein 4.98g 1.44g 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%
Starch 7.43g 3%
Saturated fat 0.631g 0.033g 3%
Polyunsaturated fat 0.543g 0.114g 3%
Fats 2.01g 0.21g 3%
Vitamin B5 0.189mg 0.071mg 2%
Calories 90kcal 50kcal 2%
Vitamin B1 0.076mg 0.055mg 2%
Vitamin K 2.1µg 0.1µg 2%
Monounsaturated fat 0.601g 0.028g 1%
Vitamin B3 0.367mg 0.52mg 1%
Carbs 13.55g 10.52g 1%
Net carbs 9.85g 10.02g N/A
Sugar 0.54g 0.03g N/A
Vitamin E 0.09mg 0.02mg 0%
Trans fat 0.016g N/A
Folate 11µg 12µg 0%
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 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +245.8%
Contains more FatsFats +857.1%
Contains more CarbsCarbs +28.8%
Contains more OtherOther +677.3%
Contains more WaterWater +12.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +2046.4%
Contains more Poly. FatPolyunsaturated fat +376.3%
Contains less Sat. FatSaturated fat -94.8%

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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.