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  6. Bean raw vs. Porridge

Bean raw vs. Porridge — In-Depth Nutrition Comparison

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A recap on the differences between bean raw and porridge

  • Porridge has less folate, copper, fiber, phosphorus, vitamin B1, manganese, selenium, magnesium, potassium, and vitamin B6.
  • Bean raw covers your daily folate needs 128% more than porridge.
  • The glycemic index of porridge is higher.

Food varieties used in this article are Beans, pinto, mature seeds, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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 +3420%
Contains more CalciumCalcium +29.9%
Contains more PotassiumPotassium +8606.3%
Contains more IronIron +35.6%
Contains more CopperCopper +2132.5%
Contains more ZincZinc +1653.8%
Contains more PhosphorusPhosphorus +2640%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +896.4%
Contains less SodiumSodium -50%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +950%
Contains more Vitamin B1Vitamin B1 +1196.4%
Contains more Vitamin B2Vitamin B2 +748%
Contains more Vitamin B3Vitamin B3 +125.8%
Contains more Vitamin B5Vitamin B5 +1005.6%
Contains more Vitamin B6Vitamin B6 +3546.2%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +4275%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Porridge DV% diff.
Folate 525µg 12µg 128%
Copper 0.893mg 0.04mg 95%
Fiber 15.5g 0.5g 60%
Phosphorus 411mg 15mg 57%
Vitamin B1 0.713mg 0.055mg 55%
Manganese 1.148mg 0mg 50%
Selenium 27.9µg 2.8µg 46%
Magnesium 176mg 5mg 41%
Potassium 1393mg 16mg 41%
Protein 21.42g 1.44g 40%
Vitamin B6 0.474mg 0.013mg 35%
Zinc 2.28mg 0.13mg 20%
Carbs 62.55g 10.52g 17%
Iron 5.07mg 3.74mg 17%
Calories 347kcal 50kcal 15%
Starch 34.17g 14%
Vitamin B2 0.212mg 0.025mg 14%
Vitamin B5 0.785mg 0.071mg 14%
Choline 66.2mg 12%
Vitamin C 6.3mg 0mg 7%
Vitamin K 5.6µg 0.1µg 5%
Vitamin B3 1.174mg 0.52mg 4%
Calcium 113mg 87mg 3%
Fats 1.23g 0.21g 2%
Polyunsaturated fat 0.407g 0.114g 2%
Vitamin E 0.21mg 0.02mg 1%
Saturated fat 0.235g 0.033g 1%
Monounsaturated fat 0.229g 0.028g 1%
Protein per 100 calories 6.2g 2.9g N/A
Calories per 10 g protein 162kcal 347kcal N/A
Weight per 100 calories 29g 200g N/A
Net carbs 47.05g 10.02g N/A
Sugar 2.11g 0.03g N/A
Sodium 12mg 6mg 0%
Tryptophan 0.237mg 0.02mg 0%
Threonine 0.81mg 0.045mg 0%
Isoleucine 0.871mg 0.063mg 0%
Leucine 1.558mg 0.11mg 0%
Lysine 1.356mg 0.037mg 0%
Methionine 0.259mg 0.027mg 0%
Phenylalanine 1.095mg 0.078mg 0%
Valine 0.998mg 0.07mg 0%
Histidine 0.556mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 +1387.5%
Contains more FatsFats +485.7%
Contains more CarbsCarbs +494.6%
Contains more OtherOther +1477.3%
Contains more WaterWater +673.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 +717.9%
Contains more Poly. FatPolyunsaturated fat +257%
Contains less Sat. FatSaturated fat -86%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.