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  6. Brown rice vs. Porridge

Brown rice vs. Porridge — In-Depth Nutrition Comparison

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Significant differences between Brown rice and Porridge

  • Brown rice has more Manganese, Vitamin B3, Phosphorus, Vitamin B1, Vitamin B6, Magnesium, Copper, and Vitamin B5, however, Porridge is richer in Iron, and Calcium.
  • Brown rice covers your daily Manganese needs 42% more than Porridge.
  • Porridge has 9 times less Vitamin B6 than Brown rice. Brown rice has 0.123mg of Vitamin B6, while Porridge has 0.013mg.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Brown rice vs Porridge 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.
Brown rice
Brown rice
8
:
2
Porridge
Porridge
Contains more Magnesium +680%
Contains more Phosphorus +586.7%
Contains more Potassium +437.5%
Contains less Sodium -33.3%
Contains more Zinc +446.2%
Contains more Copper +165%
Contains more Manganese +∞%
Contains more Selenium +107.1%
Contains more Calcium +2800%
Contains more Iron +567.9%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +680%
Contains more Phosphorus +586.7%
Contains more Potassium +437.5%
Contains less Sodium -33.3%
Contains more Zinc +446.2%
Contains more Copper +165%
Contains more Manganese +∞%
Contains more Selenium +107.1%
Contains more Calcium +2800%
Contains more Iron +567.9%

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.
Brown rice
Brown rice
7
:
1
Porridge
Porridge
Contains more Vitamin E +750%
Contains more Vitamin B1 +223.6%
Contains more Vitamin B2 +176%
Contains more Vitamin B3 +392.5%
Contains more Vitamin B5 +435.2%
Contains more Vitamin B6 +846.2%
Contains more Vitamin K +100%
Contains more Folate +33.3%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin E +750%
Contains more Vitamin B1 +223.6%
Contains more Vitamin B2 +176%
Contains more Vitamin B3 +392.5%
Contains more Vitamin B5 +435.2%
Contains more Vitamin B6 +846.2%
Contains more Vitamin K +100%
Contains more Folate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
4
:
1
Porridge
Porridge
Contains more Protein +90.3%
Contains more Fats +361.9%
Contains more Carbs +143.2%
Contains more Other +100%
Contains more Water +24.7%
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +90.3%
Contains more Fats +361.9%
Contains more Carbs +143.2%
Contains more Other +100%
Contains more Water +24.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +1217.9%
Contains more Polyunsaturated fat +221.1%
Contains less Saturated Fat -87.3%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +1217.9%
Contains more Polyunsaturated fat +221.1%
Contains less Saturated Fat -87.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Porridge
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Brown rice Porridge Opinion
Net carbs 23.98g 10.02g Brown rice
Protein 2.74g 1.44g Brown rice
Fats 0.97g 0.21g Brown rice
Carbs 25.58g 10.52g Brown rice
Calories 123kcal 50kcal Brown rice
Starch 24.79g Brown rice
Sugar 0.24g 0.03g Porridge
Fiber 1.6g 0.5g Brown rice
Calcium 3mg 87mg Porridge
Iron 0.56mg 3.74mg Porridge
Magnesium 39mg 5mg Brown rice
Phosphorus 103mg 15mg Brown rice
Potassium 86mg 16mg Brown rice
Sodium 4mg 6mg Brown rice
Zinc 0.71mg 0.13mg Brown rice
Copper 0.106mg 0.04mg Brown rice
Manganese 0.974mg 0mg Brown rice
Selenium 5.8µg 2.8µg Brown rice
Vitamin E 0.17mg 0.02mg Brown rice
Vitamin B1 0.178mg 0.055mg Brown rice
Vitamin B2 0.069mg 0.025mg Brown rice
Vitamin B3 2.561mg 0.52mg Brown rice
Vitamin B5 0.38mg 0.071mg Brown rice
Vitamin B6 0.123mg 0.013mg Brown rice
Folate 9µg 12µg Porridge
Vitamin K 0.2µg 0.1µg Brown rice
Tryptophan 0.033mg 0.02mg Brown rice
Threonine 0.095mg 0.045mg Brown rice
Isoleucine 0.109mg 0.063mg Brown rice
Leucine 0.214mg 0.11mg Brown rice
Lysine 0.099mg 0.037mg Brown rice
Methionine 0.058mg 0.027mg Brown rice
Phenylalanine 0.133mg 0.078mg Brown rice
Valine 0.151mg 0.07mg Brown rice
Histidine 0.066mg 0.033mg Brown rice
Saturated Fat 0.26g 0.033g Porridge
Monounsaturated Fat 0.369g 0.028g Brown rice
Polyunsaturated fat 0.366g 0.114g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
14%
Brown rice
4%
Porridge
Minerals Daily Need Coverage Score
32%
Brown rice
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.21g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.227g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (66)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.