White beans vs. Porridge — In-Depth Nutrition Comparison
Compare
Summary of differences between white beans and porridge
- The amount of manganese, copper, fiber, folate, potassium, phosphorus, magnesium, zinc, vitamin B6, and vitamin E in white beans is higher than in porridge.
- White beans covers your daily need for manganese, 28% more than porridge.
- White beans contains 47 times more vitamin E than porridge. While white beans contains 0.94mg of vitamin E, porridge contains only 0.02mg.
These are the specific foods used in this comparison Beans, white, mature seeds, cooked, boiled, without salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
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.
| Contains more MagnesiumMagnesium | +1160% |
| Contains more PotassiumPotassium | +3406.3% |
| Contains more CopperCopper | +617.5% |
| Contains more ZincZinc | +961.5% |
| Contains more PhosphorusPhosphorus | +653.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +115.4% |
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.
| Contains more Vitamin EVitamin E | +4600% |
| Contains more Vitamin B1Vitamin B1 | +114.5% |
| Contains more Vitamin B2Vitamin B2 | +84% |
| Contains more Vitamin B5Vitamin B5 | +222.5% |
| Contains more Vitamin B6Vitamin B6 | +615.4% |
| Contains more Vitamin KVitamin K | +3400% |
| Contains more FolateFolate | +575% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +271.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.73 g
Fats:
0.35 g
Carbs:
25.09 g
Water:
63.08 g
Other:
1.75 g
Protein:
1.44 g
Fats:
0.21 g
Carbs:
10.52 g
Water:
87.61 g
Other:
0.22 g
| Contains more ProteinProtein | +575.7% |
| Contains more FatsFats | +66.7% |
| Contains more CarbsCarbs | +138.5% |
| Contains more OtherOther | +695.5% |
| Contains more WaterWater | +38.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.091 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.152 g
Saturated fat:
Sat. Fat
0.033 g
Monounsaturated fat:
Mono. Fat
0.028 g
Polyunsaturated fat:
Poly. Fat
0.114 g
| Contains more Poly. FatPolyunsaturated fat | +33.3% |
| Contains less Sat. FatSaturated fat | -63.7% |
~equal in
Monounsaturated fat
~0.028g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.636mg | 0mg | 28% |
| Copper | 0.287mg | 0.04mg | 27% |
| Fiber | 6.3g | 0.5g | 23% |
| Folate | 81µg | 12µg | 17% |
| Protein | 9.73g | 1.44g | 17% |
| Potassium | 561mg | 16mg | 16% |
| Magnesium | 63mg | 5mg | 14% |
| Phosphorus | 113mg | 15mg | 14% |
| Zinc | 1.38mg | 0.13mg | 11% |
| Vitamin E | 0.94mg | 0.02mg | 6% |
| Choline | 35.1mg | 6% | |
| Vitamin B6 | 0.093mg | 0.013mg | 6% |
| Vitamin B1 | 0.118mg | 0.055mg | 5% |
| Carbs | 25.09g | 10.52g | 5% |
| Calories | 139kcal | 50kcal | 4% |
| Selenium | 1.3µg | 2.8µg | 3% |
| Vitamin K | 3.5µg | 0.1µg | 3% |
| Vitamin B5 | 0.229mg | 0.071mg | 3% |
| Vitamin B3 | 0.14mg | 0.52mg | 2% |
| Vitamin B2 | 0.046mg | 0.025mg | 2% |
| Iron | 3.7mg | 3.74mg | 1% |
| Fats | 0.35g | 0.21g | 0% |
| Net carbs | 18.79g | 10.02g | N/A |
| Calcium | 90mg | 87mg | 0% |
| Sugar | 0.34g | 0.03g | N/A |
| Sodium | 6mg | 6mg | 0% |
| Saturated fat | 0.091g | 0.033g | 0% |
| Monounsaturated fat | 0.031g | 0.028g | 0% |
| Polyunsaturated fat | 0.152g | 0.114g | 0% |
| Tryptophan | 0.115mg | 0.02mg | 0% |
| Threonine | 0.409mg | 0.045mg | 0% |
| Isoleucine | 0.429mg | 0.063mg | 0% |
| Leucine | 0.776mg | 0.11mg | 0% |
| Lysine | 0.668mg | 0.037mg | 0% |
| Methionine | 0.146mg | 0.027mg | 0% |
| Phenylalanine | 0.526mg | 0.078mg | 0% |
| Valine | 0.509mg | 0.07mg | 0% |
| Histidine | 0.271mg | 0.033mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
14%
4%
Minerals Daily Need Coverage Score
53%
21%
Comparison summary
Which food is richer in minerals?
White beans is relatively richer in minerals
Which food is lower in glycemic index?
White beans is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
White beans is relatively richer in vitamins
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 0.31g)
Which food is lower in Saturated fat?
Porridge is lower in Saturated fat (difference - 0.058g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)