Pasta vs. Porridge — In-Depth Nutrition Comparison
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What are the differences between Pasta and Porridge?
- Pasta is higher in Folate, Vitamin B1, Manganese, Vitamin B2, Phosphorus, Copper, and Vitamin B12, yet Porridge is higher in Iron, and Calcium.
- Porridge's daily need coverage for Iron is 33% more.
We used Pasta, fresh-refrigerated, plain, cooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this article.
Infographic
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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.
Contains
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Magnesium
+260%
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Phosphorus
+320%
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Potassium
+50%
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Zinc
+330.8%
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Copper
+132.5%
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Manganese
+∞%
Contains
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Calcium
+1350%
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Iron
+228.1%
Equal in Sodium - 6
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Magnesium
+260%
Contains
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Phosphorus
+320%
Contains
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Potassium
+50%
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Zinc
+330.8%
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Copper
+132.5%
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Manganese
+∞%
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Calcium
+1350%
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Iron
+228.1%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Vitamin A
+∞%
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Vitamin B1
+280%
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Vitamin B2
+500%
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Vitamin B3
+90.8%
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Vitamin B5
+157.7%
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Vitamin B6
+161.5%
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Folate
+433.3%
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Vitamin B12
+∞%
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Vitamin A
+∞%
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Vitamin B1
+280%
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Vitamin B2
+500%
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Vitamin B3
+90.8%
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Vitamin B5
+157.7%
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Vitamin B6
+161.5%
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Folate
+433.3%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+257.6%
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Fats
+400%
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Carbs
+137%
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Other
+40.9%
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Water
+27.8%
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Protein
+257.6%
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Fats
+400%
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Carbs
+137%
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Other
+40.9%
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Water
+27.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+342.9%
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Polyunsaturated fat
+276.3%
Contains
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Saturated Fat
-78%
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Monounsaturated Fat
+342.9%
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Polyunsaturated fat
+276.3%
Contains
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Saturated Fat
-78%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 24.93g | 10.02g |
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| Protein | 5.15g | 1.44g |
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| Fats | 1.05g | 0.21g |
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| Carbs | 24.93g | 10.52g |
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| Calories | 131kcal | 50kcal |
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| Sugar | 0.03g |
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| Fiber | 0.5g |
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| Calcium | 6mg | 87mg |
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| Iron | 1.14mg | 3.74mg |
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| Magnesium | 18mg | 5mg |
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| Phosphorus | 63mg | 15mg |
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| Potassium | 24mg | 16mg |
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| Sodium | 6mg | 6mg | |
| Zinc | 0.56mg | 0.13mg |
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| Copper | 0.093mg | 0.04mg |
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| Manganese | 0.224mg | 0mg |
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| Selenium | 2.8µg |
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| Vitamin A | 20IU | 0IU |
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| Vitamin A RAE | 6µg | 0µg |
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| Vitamin E | 0.02mg |
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| Vitamin B1 | 0.209mg | 0.055mg |
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| Vitamin B2 | 0.15mg | 0.025mg |
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| Vitamin B3 | 0.992mg | 0.52mg |
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| Vitamin B5 | 0.183mg | 0.071mg |
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| Vitamin B6 | 0.034mg | 0.013mg |
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| Folate | 64µg | 12µg |
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| Vitamin B12 | 0.14µg | 0µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.065mg | 0.02mg |
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| Threonine | 0.134mg | 0.045mg |
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| Isoleucine | 0.197mg | 0.063mg |
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| Leucine | 0.348mg | 0.11mg |
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| Lysine | 0.097mg | 0.037mg |
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| Methionine | 0.079mg | 0.027mg |
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| Phenylalanine | 0.247mg | 0.078mg |
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| Valine | 0.217mg | 0.07mg |
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| Histidine | 0.103mg | 0.033mg |
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| Cholesterol | 33mg | 0mg |
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| Saturated Fat | 0.15g | 0.033g |
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| Monounsaturated Fat | 0.124g | 0.028g |
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| Polyunsaturated fat | 0.429g | 0.114g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
4%
Minerals Daily Need Coverage Score
16%
21%
Comparison summary
Which food is lower in Cholesterol?
Porridge is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Porridge is lower in Saturated Fat (difference - 0.117g)
Which food is cheaper?
Porridge is cheaper (difference - $3)
Which food is lower in Sugar?
Pasta is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Pasta is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Pasta is relatively richer in minerals
Which food is richer in vitamins?
Pasta is relatively richer in vitamins
Which food contains less Sodium?
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The foods are relatively equal in Sodium (6 mg)