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  6. White beans vs. Porridge

White beans vs. Porridge — In-Depth Nutrition Comparison

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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 of 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

White 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" 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
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 +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%
~equal in Calcium ~87mg
~equal in Iron ~3.74mg
~equal in Sodium ~6mg

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
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 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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 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 +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
33% 11% 55%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 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 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.
White beans Porridge
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient White beans Porridge Opinion
Calories 139kcal 50kcal White beans
Protein 9.73g 1.44g White beans
Fats 0.35g 0.21g White beans
Net carbs 18.79g 10.02g White beans
Carbs 25.09g 10.52g White beans
Magnesium 63mg 5mg White beans
Calcium 90mg 87mg White beans
Potassium 561mg 16mg White beans
Iron 3.7mg 3.74mg Porridge
Sugar 0.34g 0.03g Porridge
Fiber 6.3g 0.5g White beans
Copper 0.287mg 0.04mg White beans
Zinc 1.38mg 0.13mg White beans
Phosphorus 113mg 15mg White beans
Sodium 6mg 6mg
Vitamin E 0.94mg 0.02mg White beans
Manganese 0.636mg 0mg White beans
Selenium 1.3µg 2.8µg Porridge
Vitamin B1 0.118mg 0.055mg White beans
Vitamin B2 0.046mg 0.025mg White beans
Vitamin B3 0.14mg 0.52mg Porridge
Vitamin B5 0.229mg 0.071mg White beans
Vitamin B6 0.093mg 0.013mg White beans
Vitamin K 3.5µg 0.1µg White beans
Folate 81µg 12µg White beans
Choline 35.1mg White beans
Saturated Fat 0.091g 0.033g Porridge
Monounsaturated Fat 0.031g 0.028g White beans
Polyunsaturated fat 0.152g 0.114g White beans
Tryptophan 0.115mg 0.02mg White beans
Threonine 0.409mg 0.045mg White beans
Isoleucine 0.429mg 0.063mg White beans
Leucine 0.776mg 0.11mg White beans
Lysine 0.668mg 0.037mg White beans
Methionine 0.146mg 0.027mg White beans
Phenylalanine 0.526mg 0.078mg White beans
Valine 0.509mg 0.07mg White beans
Histidine 0.271mg 0.033mg White beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
White beans
4%
Porridge
Minerals Daily Need Coverage Score
53%
White beans
21%
Porridge

Comparison summary

Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
White beans
White beans is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.31g)
Which food is lower in Saturated Fat?
Porridge
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 ($)

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.