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  6. Porridge vs. Bean raw

Porridge vs. Bean raw — In-Depth Nutrition Comparison

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A recap on the differences between porridge and bean raw

  • 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 Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Beans, pinto, mature seeds, raw.

Infographic

Porridge vs Bean raw 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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%
Contains less SodiumSodium -50%
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%

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 0% 0% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
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%
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 Porridge Bean raw DV% diff.
Folate 12µg 525µg 128%
Copper 0.04mg 0.893mg 95%
Fiber 0.5g 15.5g 60%
Phosphorus 15mg 411mg 57%
Vitamin B1 0.055mg 0.713mg 55%
Manganese 0mg 1.148mg 50%
Selenium 2.8µg 27.9µg 46%
Magnesium 5mg 176mg 41%
Potassium 16mg 1393mg 41%
Protein 1.44g 21.42g 40%
Vitamin B6 0.013mg 0.474mg 35%
Zinc 0.13mg 2.28mg 20%
Carbs 10.52g 62.55g 17%
Iron 3.74mg 5.07mg 17%
Calories 50kcal 347kcal 15%
Starch 34.17g 14%
Vitamin B2 0.025mg 0.212mg 14%
Vitamin B5 0.071mg 0.785mg 14%
Choline 66.2mg 12%
Vitamin C 0mg 6.3mg 7%
Vitamin K 0.1µg 5.6µg 5%
Vitamin B3 0.52mg 1.174mg 4%
Calcium 87mg 113mg 3%
Fats 0.21g 1.23g 2%
Polyunsaturated fat 0.114g 0.407g 2%
Vitamin E 0.02mg 0.21mg 1%
Saturated fat 0.033g 0.235g 1%
Monounsaturated fat 0.028g 0.229g 1%
Protein per 100 calories 2.9g 6.2g N/A
Calories per 10 g protein 347kcal 162kcal N/A
Weight per 100 calories 200g 29g N/A
Net carbs 10.02g 47.05g N/A
Sugar 0.03g 2.11g N/A
Sodium 6mg 12mg 0%
Tryptophan 0.02mg 0.237mg 0%
Threonine 0.045mg 0.81mg 0%
Isoleucine 0.063mg 0.871mg 0%
Leucine 0.11mg 1.558mg 0%
Lysine 0.037mg 1.356mg 0%
Methionine 0.027mg 0.259mg 0%
Phenylalanine 0.078mg 1.095mg 0%
Valine 0.07mg 0.998mg 0%
Histidine 0.033mg 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +673.3%
Contains more ProteinProtein +1387.5%
Contains more FatsFats +485.7%
Contains more CarbsCarbs +494.6%
Contains more OtherOther +1477.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -86%
Contains more Mono. FatMonounsaturated fat +717.9%
Contains more Poly. FatPolyunsaturated fat +257%

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.