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  6. Winged beans vs. Porridge

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 from Winged beans is 81% higher.

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.

Infographic

Winged 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.
Winged beans
Winged beans
9
:
1
Porridge
Porridge
Contains more Calcium +63.2%
Contains more Iron +15.8%
Contains more Magnesium +980%
Contains more Phosphorus +920%
Contains more Potassium +1650%
Contains more Zinc +1007.7%
Contains more Copper +1832.5%
Contains more Manganese +∞%
Contains less Sodium -53.8%
Equal in Selenium - 2.8
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Calcium +63.2%
Contains more Iron +15.8%
Contains more Magnesium +980%
Contains more Phosphorus +920%
Contains more Potassium +1650%
Contains more Zinc +1007.7%
Contains more Copper +1832.5%
Contains more Manganese +∞%
Contains less Sodium -53.8%
Equal in Selenium - 2.8

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.
Winged beans
Winged beans
5
:
3
Porridge
Porridge
Contains more Vitamin B1 +436.4%
Contains more Vitamin B2 +416%
Contains more Vitamin B3 +59.6%
Contains more Vitamin B5 +119.7%
Contains more Vitamin B6 +261.5%
Contains more Folate +20%
Winged beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 74% 30% 16% 10% 11% 8% 0% 0%
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin B1 +436.4%
Contains more Vitamin B2 +416%
Contains more Vitamin B3 +59.6%
Contains more Vitamin B5 +119.7%
Contains more Vitamin B6 +261.5%
Contains more Folate +20%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged beans
Winged beans
4
:
1
Porridge
Porridge
Contains more Protein +637.5%
Contains more Fats +2681%
Contains more Carbs +42%
Contains more Other +540.9%
Contains more Water +30.4%
Winged beans
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +637.5%
Contains more Fats +2681%
Contains more Carbs +42%
Contains more Other +540.9%
Contains more Water +30.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged beans
Winged beans
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +7589.3%
Contains more Polyunsaturated fat +1260.5%
Contains less Saturated Fat -96%
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +7589.3%
Contains more Polyunsaturated fat +1260.5%
Contains less Saturated Fat -96%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged beans Porridge
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged beans Porridge Opinion
Net carbs 14.94g 10.02g Winged beans
Protein 10.62g 1.44g Winged beans
Fats 5.84g 0.21g Winged beans
Carbs 14.94g 10.52g Winged beans
Calories 147kcal 50kcal Winged beans
Sugar 0.03g Winged beans
Fiber 0.5g Porridge
Calcium 142mg 87mg Winged beans
Iron 4.33mg 3.74mg Winged beans
Magnesium 54mg 5mg Winged beans
Phosphorus 153mg 15mg Winged beans
Potassium 280mg 16mg Winged beans
Sodium 13mg 6mg Porridge
Zinc 1.44mg 0.13mg Winged beans
Copper 0.773mg 0.04mg Winged beans
Manganese 1.199mg 0mg Winged beans
Selenium 2.9µg 2.8µg Winged beans
Vitamin E 0.02mg Porridge
Vitamin B1 0.295mg 0.055mg Winged beans
Vitamin B2 0.129mg 0.025mg Winged beans
Vitamin B3 0.83mg 0.52mg Winged beans
Vitamin B5 0.156mg 0.071mg Winged beans
Vitamin B6 0.047mg 0.013mg Winged beans
Folate 10µg 12µg Porridge
Vitamin K 0.1µg Porridge
Tryptophan 0.233mg 0.02mg Winged beans
Threonine 0.36mg 0.045mg Winged beans
Isoleucine 0.448mg 0.063mg Winged beans
Leucine 0.762mg 0.11mg Winged beans
Lysine 0.652mg 0.037mg Winged beans
Methionine 0.109mg 0.027mg Winged beans
Phenylalanine 0.436mg 0.078mg Winged beans
Valine 0.467mg 0.07mg Winged beans
Histidine 0.241mg 0.033mg Winged beans
Saturated Fat 0.825g 0.033g Porridge
Monounsaturated Fat 2.153g 0.028g Winged beans
Polyunsaturated fat 1.551g 0.114g Winged beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged beans Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
Winged beans
4%
Porridge
Minerals Daily Need Coverage Score
80%
Winged beans
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.792g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.