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Brown rice vs Porridge - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Porridge
Porridge contains less Sugars (difference - 0.21g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.227g)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 3)
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 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 richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

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.
Brown rice Porridge
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Brown rice 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
10
Brown rice
3
Porridge
Mineral Summary Score
14
Brown rice
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
:
Contains more Potassium +437.5%
Contains more Magnesium +680%
Contains more Copper +165%
Contains more Zinc +446.2%
Contains more Phosphorus +586.7%
Contains less Sodium -33.3%
Contains more Iron +567.9%
Contains more Calcium +2800%
Contains more Potassium +437.5%
Contains more Magnesium +680%
Contains more Copper +165%
Contains more Zinc +446.2%
Contains more Phosphorus +586.7%
Contains less Sodium -33.3%
Contains more Iron +567.9%
Contains more Calcium +2800%

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
:
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 Folic acid (B9) +∞%
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 Folic acid (B9) +∞%

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
16%
Brown rice
9%
Porridge
Carbohydrates
26%
Brown rice
11%
Porridge
Fats
4%
Brown rice
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 Brown rice Porridge Opinion
Calories 123 50 Brown rice
Protein 2.74 1.44 Brown rice
Fats 0.97 0.21 Brown rice
Vitamin C 0 0
Carbs 25.58 10.52 Brown rice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 3.74 Porridge
Calcium 3 87 Porridge
Potassium 86 16 Brown rice
Magnesium 39 5 Brown rice
Sugars 0.24 0.03 Brown rice
Fiber 1.6 0.5 Brown rice
Copper 0.106 0.04 Brown rice
Zinc 0.71 0.13 Brown rice
Starch 24.79 Brown rice
Phosphorus 103 15 Brown rice
Sodium 4 6 Brown rice
Vitamin A 0 0
Vitamin E 0.17 0.02 Brown rice
Vitamin D 0 0
Vitamin B1 0.178 0.055 Brown rice
Vitamin B2 0.069 0.025 Brown rice
Vitamin B3 2.561 0.52 Brown rice
Vitamin B5 0.38 0.071 Brown rice
Vitamin B6 0.123 0.013 Brown rice
Vitamin B12 0 0
Vitamin K 0.2 0.1 Brown rice
Folic acid (B9) 0 8 Porridge
Trans Fat 0 Porridge
Saturated Fat 0.26 0.033 Porridge
Monounsaturated Fat 0.369 0.028 Brown rice
Polyunsaturated fat 0.366 0.114 Brown rice
Tryptophan 0.033 0.02 Brown rice
Threonine 0.095 0.045 Brown rice
Isoleucine 0.109 0.063 Brown rice
Leucine 0.214 0.11 Brown rice
Lysine 0.099 0.037 Brown rice
Methionine 0.058 0.027 Brown rice
Phenylalanine 0.133 0.078 Brown rice
Valine 0.151 0.07 Brown rice
Histidine 0.066 0.033 Brown rice
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.