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Pasta vs Porridge - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.117g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $3)
Which food contains less Sugars?
Pasta
Pasta contains less Sugars (difference - 0.03g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Pasta
Pasta is relatively richer in minerals
Which food is richer in vitamins?
Pasta
Pasta is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pasta Porridge
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pasta Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
12
Pasta
3
Porridge
Mineral Summary Score
10
Pasta
13
Porridge

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Pasta
5
:
Contains more Potassium +50%
Contains more Magnesium +260%
Contains more Copper +132.5%
Contains more Zinc +330.8%
Contains more Phosphorus +320%
Contains more Iron +228.1%
Contains more Calcium +1350%
Equal in Sodium - 6
Contains more Potassium +50%
Contains more Magnesium +260%
Contains more Copper +132.5%
Contains more Zinc +330.8%
Contains more Phosphorus +320%
Contains more Iron +228.1%
Contains more Calcium +1350%
Equal in Sodium - 6

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Pasta
8
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +280%
Contains more Vitamin B2 +500%
Contains more Vitamin B3 +90.8%
Contains more Vitamin B5 +157.7%
Contains more Vitamin B6 +161.5%
Contains more Vitamin B12 +∞%
Contains more Folic acid (B9) +612.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +280%
Contains more Vitamin B2 +500%
Contains more Vitamin B3 +90.8%
Contains more Vitamin B5 +157.7%
Contains more Vitamin B6 +161.5%
Contains more Vitamin B12 +∞%
Contains more Folic acid (B9) +612.5%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
31%
Pasta
9%
Porridge
Carbohydrates
25%
Pasta
11%
Porridge
Fats
5%
Pasta
1%
Porridge

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pasta Porridge Opinion
Calories 131 50 Pasta
Protein 5.15 1.44 Pasta
Fats 1.05 0.21 Pasta
Vitamin C 0 0
Carbs 24.93 10.52 Pasta
Cholesterol 33 0 Porridge
Vitamin D 0 Porridge
Iron 1.14 3.74 Porridge
Calcium 6 87 Porridge
Potassium 24 16 Pasta
Magnesium 18 5 Pasta
Sugars 0.03 Porridge
Fiber 0.5 Porridge
Copper 0.093 0.04 Pasta
Zinc 0.56 0.13 Pasta
Starch
Phosphorus 63 15 Pasta
Sodium 6 6
Vitamin A 20 0 Pasta
Vitamin E 0.02 Porridge
Vitamin D 0 Porridge
Vitamin B1 0.209 0.055 Pasta
Vitamin B2 0.15 0.025 Pasta
Vitamin B3 0.992 0.52 Pasta
Vitamin B5 0.183 0.071 Pasta
Vitamin B6 0.034 0.013 Pasta
Vitamin B12 0.14 0 Pasta
Vitamin K 0.1 Porridge
Folic acid (B9) 57 8 Pasta
Trans Fat
Saturated Fat 0.15 0.033 Porridge
Monounsaturated Fat 0.124 0.028 Pasta
Polyunsaturated fat 0.429 0.114 Pasta
Tryptophan 0.065 0.02 Pasta
Threonine 0.134 0.045 Pasta
Isoleucine 0.197 0.063 Pasta
Leucine 0.348 0.11 Pasta
Lysine 0.097 0.037 Pasta
Methionine 0.079 0.027 Pasta
Phenylalanine 0.247 0.078 Pasta
Valine 0.217 0.07 Pasta
Histidine 0.103 0.033 Pasta
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.