Porridge vs. Arborio rice — In-Depth Nutrition Comparison
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What are the main differences between Porridge and Arborio rice?
- Porridge is richer in Iron, and Calcium, yet Arborio rice is richer in Manganese, Folate, Vitamin B1, Selenium, Vitamin B5, and Vitamin B3.
- Porridge's daily need coverage for Iron is 29% higher.
- Porridge has 87 times more Calcium than Arborio rice. Porridge has 87mg of Calcium, while Arborio rice has 1mg.
We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Rice, white, short-grain, enriched, cooked types in this comparison.
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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Calcium
+8600%
Contains
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Iron
+156.2%
Contains
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Magnesium
+60%
Contains
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Phosphorus
+120%
Contains
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Potassium
+62.5%
Contains
less
Sodium
-100%
Contains
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Zinc
+207.7%
Contains
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Copper
+80%
Contains
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Manganese
+∞%
Contains
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Selenium
+167.9%
Contains
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Calcium
+8600%
Contains
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Iron
+156.2%
Contains
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Magnesium
+60%
Contains
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Phosphorus
+120%
Contains
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Potassium
+62.5%
Contains
less
Sodium
-100%
Contains
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Zinc
+207.7%
Contains
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Copper
+80%
Contains
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Manganese
+∞%
Contains
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Selenium
+167.9%
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.
:
Contains
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Vitamin B2
+56.3%
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Vitamin B1
+198.2%
Contains
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Vitamin B3
+187.1%
Contains
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Vitamin B5
+459.2%
Contains
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Vitamin B6
+353.8%
Contains
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Folate
+391.7%
Contains
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Vitamin B2
+56.3%
Contains
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Vitamin B1
+198.2%
Contains
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Vitamin B3
+187.1%
Contains
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Vitamin B5
+459.2%
Contains
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Vitamin B6
+353.8%
Contains
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Folate
+391.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+10.5%
Contains
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Water
+27.8%
Contains
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Other
+15.8%
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Protein
+63.9%
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Carbs
+173.1%
Equal in Fats - 0.19
Protein:
1.44 g
Fats:
0.21 g
Carbs:
10.52 g
Water:
87.61 g
Other:
0.22 g
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
Contains
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Fats
+10.5%
Contains
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Water
+27.8%
Contains
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Other
+15.8%
Contains
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Protein
+63.9%
Contains
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Carbs
+173.1%
Equal in Fats - 0.19
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-35.3%
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Polyunsaturated fat
+128%
Contains
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Monounsaturated Fat
+107.1%
Saturated Fat:
0.033 g
Monounsaturated Fat:
0.028 g
Polyunsaturated fat:
0.114 g
Saturated Fat:
0.051 g
Monounsaturated Fat:
0.058 g
Polyunsaturated fat:
0.05 g
Contains
less
Saturated Fat
-35.3%
Contains
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Polyunsaturated fat
+128%
Contains
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Monounsaturated Fat
+107.1%
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 10.02g | 28.73g |
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| Protein | 1.44g | 2.36g |
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| Fats | 0.21g | 0.19g |
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| Carbs | 10.52g | 28.73g |
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| Calories | 50kcal | 130kcal |
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| Sugar | 0.03g |
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| Fiber | 0.5g |
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| Calcium | 87mg | 1mg |
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| Iron | 3.74mg | 1.46mg |
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| Magnesium | 5mg | 8mg |
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| Phosphorus | 15mg | 33mg |
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| Potassium | 16mg | 26mg |
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| Sodium | 6mg | 0mg |
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| Zinc | 0.13mg | 0.4mg |
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| Copper | 0.04mg | 0.072mg |
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| Manganese | 0mg | 0.357mg |
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| Selenium | 2.8µg | 7.5µg |
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| Vitamin E | 0.02mg |
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| Vitamin B1 | 0.055mg | 0.164mg |
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| Vitamin B2 | 0.025mg | 0.016mg |
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| Vitamin B3 | 0.52mg | 1.493mg |
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| Vitamin B5 | 0.071mg | 0.397mg |
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| Vitamin B6 | 0.013mg | 0.059mg |
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| Folate | 12µg | 59µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.02mg | 0.027mg |
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| Threonine | 0.045mg | 0.084mg |
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| Isoleucine | 0.063mg | 0.102mg |
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| Leucine | 0.11mg | 0.195mg |
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| Lysine | 0.037mg | 0.085mg |
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| Methionine | 0.027mg | 0.056mg |
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| Phenylalanine | 0.078mg | 0.126mg |
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| Valine | 0.07mg | 0.144mg |
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| Histidine | 0.033mg | 0.056mg |
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| Saturated Fat | 0.033g | 0.051g |
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| Monounsaturated Fat | 0.028g | 0.058g |
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| Polyunsaturated fat | 0.114g | 0.05g |
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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
4%
13%
Minerals Daily Need Coverage Score
21%
20%
Comparison summary
Which food is lower in Saturated Fat?
Porridge is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Porridge is lower in glycemic index (difference - 3)
Which food is cheaper?
Porridge is cheaper (difference - $1)
Which food is lower in Sugar?
Arborio rice is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Arborio rice is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.