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  6. Yellow beans vs. Porridge

Yellow beans vs. Porridge — In-Depth Nutrition Comparison

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Differences between Yellow beans and Porridge

  • Yellow beans has more Fiber, Phosphorus, Manganese, Folate, Magnesium, Copper, Vitamin B1, Potassium, and Vitamin B6, while Porridge has more Iron.
  • Yellow beans's daily need coverage for Fiber is 40% higher.

The food types used in this comparison are Beans, yellow, mature seeds, cooked, boiled, without salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Yellow 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 53% 19% 29% 93% 62% 29% 78% 0.65% 59% 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 +1380%
Contains more PotassiumPotassium +1931.3%
Contains more CopperCopper +365%
Contains more ZincZinc +715.4%
Contains more PhosphorusPhosphorus +1120%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +40.3%
Contains more IronIron +50.8%
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.
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 6% 0.12% 19% 0% 47% 24% 13% 14% 30% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4600%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B2Vitamin B2 +312%
Contains more Vitamin B3Vitamin B3 +36.2%
Contains more Vitamin B5Vitamin B5 +222.5%
Contains more Vitamin B6Vitamin B6 +892.3%
Contains more Vitamin KVitamin K +3400%
Contains more FolateFolate +575%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 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 +536.1%
Contains more FatsFats +414.3%
Contains more CarbsCarbs +140.3%
Contains more OtherOther +581.8%
Contains more WaterWater +39.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.279 g
Monounsaturated Fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 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 +235.7%
Contains more Poly. FatPolyunsaturated fat +308.8%
Contains less Sat. FatSaturated Fat -88.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yellow beans Porridge
Lower in Sodium 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 price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yellow beans Porridge Opinion
Calories 144kcal 50kcal Yellow beans
Protein 9.16g 1.44g Yellow beans
Fats 1.08g 0.21g Yellow beans
Vitamin C 1.8mg 0mg Yellow beans
Net carbs 14.88g 10.02g Yellow beans
Carbs 25.28g 10.52g Yellow beans
Magnesium 74mg 5mg Yellow beans
Calcium 62mg 87mg Porridge
Potassium 325mg 16mg Yellow beans
Iron 2.48mg 3.74mg Porridge
Sugar 0.34g 0.03g Porridge
Fiber 10.4g 0.5g Yellow beans
Copper 0.186mg 0.04mg Yellow beans
Zinc 1.06mg 0.13mg Yellow beans
Phosphorus 183mg 15mg Yellow beans
Sodium 5mg 6mg Yellow beans
Vitamin A 2IU 0IU Yellow beans
Vitamin E 0.94mg 0.02mg Yellow beans
Manganese 0.455mg 0mg Yellow beans
Selenium 1.3µg 2.8µg Porridge
Vitamin B1 0.187mg 0.055mg Yellow beans
Vitamin B2 0.103mg 0.025mg Yellow beans
Vitamin B3 0.708mg 0.52mg Yellow beans
Vitamin B5 0.229mg 0.071mg Yellow beans
Vitamin B6 0.129mg 0.013mg Yellow beans
Vitamin K 3.5µg 0.1µg Yellow beans
Folate 81µg 12µg Yellow beans
Choline 35.2mg Yellow beans
Saturated Fat 0.279g 0.033g Porridge
Monounsaturated Fat 0.094g 0.028g Yellow beans
Polyunsaturated fat 0.466g 0.114g Yellow beans
Tryptophan 0.108mg 0.02mg Yellow beans
Threonine 0.386mg 0.045mg Yellow beans
Isoleucine 0.405mg 0.063mg Yellow beans
Leucine 0.732mg 0.11mg Yellow beans
Lysine 0.629mg 0.037mg Yellow beans
Methionine 0.138mg 0.027mg Yellow beans
Phenylalanine 0.496mg 0.078mg Yellow beans
Valine 0.479mg 0.07mg Yellow beans
Histidine 0.255mg 0.033mg Yellow beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yellow 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
19%
Yellow beans
4%
Porridge
Minerals Daily Need Coverage Score
43%
Yellow beans
21%
Porridge

Comparison summary

Which food contains less Sodium?
Yellow beans
Yellow beans contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Yellow beans
Yellow beans is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Yellow beans
Yellow 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 - 0.246g)
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 minerals?
?
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. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/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.