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  6. Wild rice vs. Porridge

Wild rice vs. Porridge — In-Depth Nutrition Comparison

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Important differences between Wild rice and Porridge

  • Wild rice has more Manganese, Zinc, Phosphorus, Vitamin B6, Copper, Magnesium, and Fiber, however, Porridge has more Iron, and Calcium.
  • Porridge's daily need coverage for Iron is 39% more.

The food varieties used in the comparison are Wild rice, cooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Wild 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.
Wild rice
Wild rice
7
:
3
Porridge
Porridge
Contains more Magnesium +540%
Contains more Phosphorus +446.7%
Contains more Potassium +531.3%
Contains less Sodium -50%
Contains more Zinc +930.8%
Contains more Copper +202.5%
Contains more Manganese +∞%
Contains more Calcium +2800%
Contains more Iron +523.3%
Contains more Selenium +250%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +540%
Contains more Phosphorus +446.7%
Contains more Potassium +531.3%
Contains less Sodium -50%
Contains more Zinc +930.8%
Contains more Copper +202.5%
Contains more Manganese +∞%
Contains more Calcium +2800%
Contains more Iron +523.3%
Contains more Selenium +250%

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.
Wild rice
Wild rice
8
:
1
Porridge
Porridge
Contains more Vitamin A +∞%
Contains more Vitamin E +1100%
Contains more Vitamin B2 +248%
Contains more Vitamin B3 +147.5%
Contains more Vitamin B5 +116.9%
Contains more Vitamin B6 +938.5%
Contains more Folate +116.7%
Contains more Vitamin K +400%
Equal in Vitamin B1 - 0.055
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
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 +1100%
Contains more Vitamin B2 +248%
Contains more Vitamin B3 +147.5%
Contains more Vitamin B5 +116.9%
Contains more Vitamin B6 +938.5%
Contains more Folate +116.7%
Contains more Vitamin K +400%
Equal in Vitamin B1 - 0.055

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
4
:
1
Porridge
Porridge
Contains more Protein +177.1%
Contains more Fats +61.9%
Contains more Carbs +102.9%
Contains more Other +81.8%
Contains more Water +18.5%
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 +177.1%
Contains more Fats +61.9%
Contains more Carbs +102.9%
Contains more Other +81.8%
Contains more Water +18.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +78.6%
Contains more Polyunsaturated fat +86.8%
Contains less Saturated Fat -32.7%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +78.6%
Contains more Polyunsaturated fat +86.8%
Contains less Saturated Fat -32.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice Porridge Opinion
Net carbs 19.54g 10.02g Wild rice
Protein 3.99g 1.44g Wild rice
Fats 0.34g 0.21g Wild rice
Carbs 21.34g 10.52g Wild rice
Calories 101kcal 50kcal Wild rice
Fructose 0.2g Wild rice
Sugar 0.73g 0.03g Porridge
Fiber 1.8g 0.5g Wild rice
Calcium 3mg 87mg Porridge
Iron 0.6mg 3.74mg Porridge
Magnesium 32mg 5mg Wild rice
Phosphorus 82mg 15mg Wild rice
Potassium 101mg 16mg Wild rice
Sodium 3mg 6mg Wild rice
Zinc 1.34mg 0.13mg Wild rice
Copper 0.121mg 0.04mg Wild rice
Manganese 0.282mg 0mg Wild rice
Selenium 0.8µg 2.8µg Porridge
Vitamin A 3IU 0IU Wild rice
Vitamin E 0.24mg 0.02mg Wild rice
Vitamin B1 0.052mg 0.055mg Porridge
Vitamin B2 0.087mg 0.025mg Wild rice
Vitamin B3 1.287mg 0.52mg Wild rice
Vitamin B5 0.154mg 0.071mg Wild rice
Vitamin B6 0.135mg 0.013mg Wild rice
Folate 26µg 12µg Wild rice
Vitamin K 0.5µg 0.1µg Wild rice
Tryptophan 0.049mg 0.02mg Wild rice
Threonine 0.127mg 0.045mg Wild rice
Isoleucine 0.167mg 0.063mg Wild rice
Leucine 0.276mg 0.11mg Wild rice
Lysine 0.17mg 0.037mg Wild rice
Methionine 0.119mg 0.027mg Wild rice
Phenylalanine 0.195mg 0.078mg Wild rice
Valine 0.232mg 0.07mg Wild rice
Histidine 0.104mg 0.033mg Wild rice
Saturated Fat 0.049g 0.033g Porridge
Monounsaturated Fat 0.05g 0.028g Wild rice
Polyunsaturated fat 0.213g 0.114g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice 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
10%
Wild rice
4%
Porridge
Minerals Daily Need Coverage Score
21%
Wild rice
21%
Porridge

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 9)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.7g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.016g)
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 minerals?
?
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.