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  6. Seed vs. Porridge

Seed vs. Porridge — In-Depth Nutrition Comparison

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How are Seed and Porridge different?

  • Seed has more Fiber, Phosphorus, Manganese, Copper, Selenium, Magnesium, Calcium, Vitamin B3, Iron, and Vitamin B1 than Porridge.
  • Daily need coverage for Fiber from Seed is 136% higher.

Seeds, chia seeds, dried and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt are the varieties used in this article.

Infographic

Seed 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.
Seed
Seed
9
:
1
Porridge
Porridge
Contains more Calcium +625.3%
Contains more Iron +106.4%
Contains more Magnesium +6600%
Contains more Phosphorus +5633.3%
Contains more Potassium +2443.8%
Contains more Zinc +3423.1%
Contains more Copper +2210%
Contains more Manganese +∞%
Contains more Selenium +1871.4%
Contains less Sodium -62.5%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Calcium +625.3%
Contains more Iron +106.4%
Contains more Magnesium +6600%
Contains more Phosphorus +5633.3%
Contains more Potassium +2443.8%
Contains more Zinc +3423.1%
Contains more Copper +2210%
Contains more Manganese +∞%
Contains more Selenium +1871.4%
Contains less Sodium -62.5%

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.
Seed
Seed
7
:
4
Porridge
Porridge
Contains more Vitamin A +∞%
Contains more Vitamin E +2400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1027.3%
Contains more Vitamin B2 +580%
Contains more Vitamin B3 +1598.1%
Contains more Folate +308.3%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
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 A +∞%
Contains more Vitamin E +2400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1027.3%
Contains more Vitamin B2 +580%
Contains more Vitamin B3 +1598.1%
Contains more Folate +308.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
4
:
1
Porridge
Porridge
Contains more Protein +1048.6%
Contains more Fats +14538.1%
Contains more Carbs +300.4%
Contains more Other +2081.8%
Contains more Water +1410.5%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +1048.6%
Contains more Fats +14538.1%
Contains more Carbs +300.4%
Contains more Other +2081.8%
Contains more Water +1410.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +8146.4%
Contains more Polyunsaturated fat +20658.8%
Contains less Saturated Fat -99%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +8146.4%
Contains more Polyunsaturated fat +20658.8%
Contains less Saturated Fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Porridge Opinion
Net carbs 7.72g 10.02g Porridge
Protein 16.54g 1.44g Seed
Fats 30.74g 0.21g Seed
Carbs 42.12g 10.52g Seed
Calories 486kcal 50kcal Seed
Sugar 0.03g Seed
Fiber 34.4g 0.5g Seed
Calcium 631mg 87mg Seed
Iron 7.72mg 3.74mg Seed
Magnesium 335mg 5mg Seed
Phosphorus 860mg 15mg Seed
Potassium 407mg 16mg Seed
Sodium 16mg 6mg Porridge
Zinc 4.58mg 0.13mg Seed
Copper 0.924mg 0.04mg Seed
Manganese 2.723mg 0mg Seed
Selenium 55.2µg 2.8µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.02mg Seed
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.055mg Seed
Vitamin B2 0.17mg 0.025mg Seed
Vitamin B3 8.83mg 0.52mg Seed
Vitamin B5 0.071mg Porridge
Vitamin B6 0.013mg Porridge
Folate 49µg 12µg Seed
Vitamin K 0.1µg Porridge
Tryptophan 0.436mg 0.02mg Seed
Threonine 0.709mg 0.045mg Seed
Isoleucine 0.801mg 0.063mg Seed
Leucine 1.371mg 0.11mg Seed
Lysine 0.97mg 0.037mg Seed
Methionine 0.588mg 0.027mg Seed
Phenylalanine 1.016mg 0.078mg Seed
Valine 0.95mg 0.07mg Seed
Histidine 0.531mg 0.033mg Seed
Trans Fat 0.14g Porridge
Saturated Fat 3.33g 0.033g Porridge
Monounsaturated Fat 2.309g 0.028g Seed
Polyunsaturated fat 23.665g 0.114g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
35%
Seed
4%
Porridge
Minerals Daily Need Coverage Score
221%
Seed
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 3.297g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.