Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Beans
  5. Compare
  6. Beans vs. Porridge

Beans vs. Porridge — In-Depth Nutrition Comparison

Compare

Important differences between beans and porridge

  • Beans have more fiber, copper, phosphorus, zinc, vitamin B6, potassium, vitamin B1, and magnesium; however, porridge has more iron.
  • Porridge's daily need coverage for iron is 43% more.
  • Beans have 19 times more potassium than porridge. Beans have 296mg of potassium, while porridge has 16mg.
  • Porridge has a higher glycemic index than beans.

The food varieties used in the comparison are Beans, baked, canned, no salt added and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

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.
Beans
Beans
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 +540%
Contains more PotassiumPotassium +1750%
Contains more CopperCopper +415%
Contains more ZincZinc +976.9%
Contains more PhosphorusPhosphorus +593.3%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +60.7%
Contains more CalciumCalcium +74%
Contains more IronIron +1189.7%
~equal in Manganese ~0mg

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.
Beans
Beans
8
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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin B1Vitamin B1 +172.7%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B6Vitamin B6 +900%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +100%
Contains more Vitamin B3Vitamin B3 +20.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Porridge DV% diff.
Iron 0.29mg 3.74mg 43%
Fiber 5.5g 0.5g 20%
Copper 0.206mg 0.04mg 18%
Phosphorus 104mg 15mg 13%
Zinc 1.4mg 0.13mg 12%
Vitamin B6 0.13mg 0.013mg 9%
Potassium 296mg 16mg 8%
Vitamin B1 0.15mg 0.055mg 8%
Protein 4.8g 1.44g 7%
Magnesium 32mg 5mg 6%
Choline 30.8mg 6%
Calcium 50mg 87mg 4%
Calories 105kcal 50kcal 3%
Vitamin C 3.1mg 0mg 3%
Carbs 20.49g 10.52g 3%
Selenium 4.5µg 2.8µg 3%
Vitamin B2 0.06mg 0.025mg 3%
Folate 24µg 12µg 3%
Vitamin A 5µg 0µg 1%
Vitamin E 0.15mg 0.02mg 1%
Vitamin B3 0.43mg 0.52mg 1%
Vitamin B5 0.071mg 1%
Vitamin K 0.8µg 0.1µg 1%
Protein per 100 calories 4.6g 2.9g N/A
Calories per 10 g protein 219kcal 347kcal N/A
Weight per 100 calories 95g 200g N/A
Fats 0.4g 0.21g 0%
Net carbs 14.99g 10.02g N/A
Sugar 7.78g 0.03g N/A
Sodium 1mg 6mg 0%
Saturated fat 0.103g 0.033g 0%
Monounsaturated fat 0.035g 0.028g 0%
Polyunsaturated fat 0.172g 0.114g 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +233.3%
Contains more FatsFats +90.5%
Contains more CarbsCarbs +94.8%
Contains more OtherOther +677.3%
Contains more WaterWater +20.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 +25%
Contains more Poly. FatPolyunsaturated fat +50.9%
Contains less Sat. FatSaturated fat -68%

People also compare

Beans
Beans vs Kidney beans raw
Kidney beans raw
Beans
Beans vs Bean raw
Bean raw
Beans
Beans vs Cranberry bean raw
Cranberry bean raw
Porridge
Porridge vs Oatmeal
Oatmeal
Porridge
Porridge vs Cereal
Cereal
Porridge
Porridge vs Pâté
Pâté

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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.