Winged beans vs. Porridge — In-Depth Nutrition Comparison
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How are winged beans and porridge different?
- Winged beans has more copper, manganese, vitamin B1, phosphorus, zinc, magnesium, vitamin B2, potassium, iron, and calcium than porridge.
- Daily need coverage for copper for winged beans is 81% higher.
- Winged beans has a lower glycemic index (32) than porridge (66).
Winged beans, mature seeds, cooked, boiled, without salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +980% |
| Contains more CalciumCalcium | +63.2% |
| Contains more PotassiumPotassium | +1650% |
| Contains more IronIron | +15.8% |
| Contains more CopperCopper | +1832.5% |
| Contains more ZincZinc | +1007.7% |
| Contains more PhosphorusPhosphorus | +920% |
| Contains more ManganeseManganese | +∞% |
| Contains less SodiumSodium | -53.8% |
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 B1Vitamin B1 | +436.4% |
| Contains more Vitamin B2Vitamin B2 | +416% |
| Contains more Vitamin B3Vitamin B3 | +59.6% |
| Contains more Vitamin B5Vitamin B5 | +119.7% |
| Contains more Vitamin B6Vitamin B6 | +261.5% |
| Contains more FolateFolate | +20% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.773mg | 0.04mg | 81% |
| Manganese | 1.199mg | 0mg | 52% |
| Vitamin B1 | 0.295mg | 0.055mg | 20% |
| Phosphorus | 153mg | 15mg | 20% |
| Protein | 10.62g | 1.44g | 18% |
| Magnesium | 54mg | 5mg | 12% |
| Zinc | 1.44mg | 0.13mg | 12% |
| Polyunsaturated fat | 1.551g | 0.114g | 10% |
| Fats | 5.84g | 0.21g | 9% |
| Potassium | 280mg | 16mg | 8% |
| Vitamin B2 | 0.129mg | 0.025mg | 8% |
| Iron | 4.33mg | 3.74mg | 7% |
| Calcium | 142mg | 87mg | 6% |
| Monounsaturated fat | 2.153g | 0.028g | 5% |
| Calories | 147kcal | 50kcal | 5% |
| Saturated fat | 0.825g | 0.033g | 4% |
| Vitamin B6 | 0.047mg | 0.013mg | 3% |
| Fiber | 0.5g | 2% | |
| Vitamin B3 | 0.83mg | 0.52mg | 2% |
| Vitamin B5 | 0.156mg | 0.071mg | 2% |
| Carbs | 14.94g | 10.52g | 1% |
| Folate | 10µg | 12µg | 1% |
| Net carbs | 14.94g | 10.02g | N/A |
| Sugar | 0.03g | N/A | |
| Sodium | 13mg | 6mg | 0% |
| Vitamin E | 0.02mg | 0% | |
| Selenium | 2.9µg | 2.8µg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.233mg | 0.02mg | 0% |
| Threonine | 0.36mg | 0.045mg | 0% |
| Isoleucine | 0.448mg | 0.063mg | 0% |
| Leucine | 0.762mg | 0.11mg | 0% |
| Lysine | 0.652mg | 0.037mg | 0% |
| Methionine | 0.109mg | 0.027mg | 0% |
| Phenylalanine | 0.436mg | 0.078mg | 0% |
| Valine | 0.467mg | 0.07mg | 0% |
| Histidine | 0.241mg | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.62 g
Fats:
5.84 g
Carbs:
14.94 g
Water:
67.19 g
Other:
1.41 g
Protein:
1.44 g
Fats:
0.21 g
Carbs:
10.52 g
Water:
87.61 g
Other:
0.22 g
| Contains more ProteinProtein | +637.5% |
| Contains more FatsFats | +2681% |
| Contains more CarbsCarbs | +42% |
| Contains more OtherOther | +540.9% |
| Contains more WaterWater | +30.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.825 g
Monounsaturated fat:
Mono. Fat
2.153 g
Polyunsaturated fat:
Poly. Fat
1.551 g
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 | +7589.3% |
| Contains more Poly. FatPolyunsaturated fat | +1260.5% |
| Contains less Sat. FatSaturated fat | -96% |
