Porridge vs. Soybean — In-Depth Nutrition Comparison

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Important differences between porridge and soybeans

Porridge has less copper, manganese, phosphorus, fiber, vitamin B2, magnesium, iron, vitamin B6, vitamin K, and potassium.
Soybeans' daily need coverage for copper is 41% more.
Porridge has a higher glycemic index than soybeans.

The food varieties used in the comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Soybeans, mature cooked, boiled, without salt.

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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.

Porridge

Soybean

Contains more MagnesiumMagnesium	+1620%
Contains more CalciumCalcium	+17.2%
Contains more PotassiumPotassium	+3118.8%
Contains more IronIron	+37.4%
Contains more CopperCopper	+917.5%
Contains more ZincZinc	+784.6%
Contains more PhosphorusPhosphorus	+1533.3%
Contains less SodiumSodium	-83.3%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+160.7%

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.

Porridge

Soybean

Contains more Vitamin B3Vitamin B3

+30.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+1650%
Contains more Vitamin B1Vitamin B1	+181.8%
Contains more Vitamin B2Vitamin B2	+1040%
Contains more Vitamin B5Vitamin B5	+152.1%
Contains more Vitamin B6Vitamin B6	+1700%
Contains more Vitamin KVitamin K	+19100%
Contains more FolateFolate	+350%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.04mg	0.407mg	41%
Manganese	0mg	0.824mg	36%
Protein	1.44g	18.21g	34%
Phosphorus	15mg	245mg	33%
Polyunsaturated fat	0.114g	5.064g	33%
Fiber	0.5g	6g	22%
Vitamin B2	0.025mg	0.285mg	20%
Magnesium	5mg	86mg	19%
Iron	3.74mg	5.14mg	18%
Vitamin B6	0.013mg	0.234mg	17%
Vitamin K	0.1µg	19.2µg	16%
Potassium	16mg	515mg	15%
Fats	0.21g	8.97g	13%
Folate	12µg	54µg	11%
Zinc	0.13mg	1.15mg	9%
Choline		47.5mg	9%
Selenium	2.8µg	7.3µg	8%
Vitamin B1	0.055mg	0.155mg	8%
Calories	50kcal	172kcal	6%
Saturated fat	0.033g	1.297g	6%
Monounsaturated fat	0.028g	1.981g	5%
Vitamin C	0mg	1.7mg	2%
Calcium	87mg	102mg	2%
Vitamin E	0.02mg	0.35mg	2%
Vitamin B5	0.071mg	0.179mg	2%
Carbs	10.52g	8.36g	1%
Vitamin B3	0.52mg	0.399mg	1%
Protein per 100 calories	2.9g	11g	N/A
Calories per 10 g protein	347kcal	94kcal	N/A
Weight per 100 calories	200g	58g	N/A
Unsaturated / Saturated Fat ratio	4.3	5.4	N/A
Net carbs	10.02g	2.36g	N/A
Sugar	0.03g	3g	N/A
Sodium	6mg	1mg	0%
Tryptophan	0.02mg	0.242mg	0%
Threonine	0.045mg	0.723mg	0%
Isoleucine	0.063mg	0.807mg	0%
Leucine	0.11mg	1.355mg	0%
Lysine	0.037mg	1.108mg	0%
Methionine	0.027mg	0.224mg	0%
Phenylalanine	0.078mg	0.869mg	0%
Valine	0.07mg	0.831mg	0%
Histidine	0.033mg	0.449mg	0%