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Artichoke vs. Porridge — In-Depth Nutrition Comparison

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Significant differences between artichoke and porridge

  • Artichoke has more copper, fiber, folate, magnesium, vitamin C, vitamin K, manganese, phosphorus, and potassium; however, porridge is richer in iron.
  • Porridge covers your daily iron needs 31% more than artichoke.
  • Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of artichoke is 32.

Specific food types used in this comparison are Artichokes, (globe or french), raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Artichoke vs Porridge 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +1100%
Contains more PotassiumPotassium +2212.5%
Contains more CopperCopper +477.5%
Contains more ZincZinc +276.9%
Contains more PhosphorusPhosphorus +500%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +97.7%
Contains more IronIron +192.2%
Contains less SodiumSodium -93.6%
Contains more SeleniumSelenium +1300%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +850%
Contains more Vitamin B1Vitamin B1 +30.9%
Contains more Vitamin B2Vitamin B2 +164%
Contains more Vitamin B3Vitamin B3 +101.2%
Contains more Vitamin B5Vitamin B5 +376.1%
Contains more Vitamin B6Vitamin B6 +792.3%
Contains more Vitamin KVitamin K +14700%
Contains more FolateFolate +466.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +127.1%
Contains more OtherOther +413.6%
Contains more FatsFats +40%
~equal in Carbs ~10.52g
~equal in Water ~87.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +460%
Contains more Poly. FatPolyunsaturated fat +78.1%
~equal in Saturated fat ~0.033g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Artichoke Porridge DV% diff.
Iron 1.28mg 3.74mg 31%
Copper 0.231mg 0.04mg 21%
Fiber 5.4g 0.5g 20%
Folate 68µg 12µg 14%
Vitamin C 11.7mg 0mg 13%
Magnesium 60mg 5mg 13%
Vitamin K 14.8µg 0.1µg 12%
Phosphorus 90mg 15mg 11%
Manganese 0.256mg 0mg 11%
Potassium 370mg 16mg 10%
Vitamin B6 0.116mg 0.013mg 8%
Choline 34.4mg 6%
Selenium 0.2µg 2.8µg 5%
Vitamin B5 0.338mg 0.071mg 5%
Protein 3.27g 1.44g 4%
Calcium 44mg 87mg 4%
Sodium 94mg 6mg 4%
Vitamin B2 0.066mg 0.025mg 3%
Vitamin B3 1.046mg 0.52mg 3%
Zinc 0.49mg 0.13mg 3%
Vitamin E 0.19mg 0.02mg 1%
Vitamin B1 0.072mg 0.055mg 1%
Calories 47kcal 50kcal 0%
Fats 0.15g 0.21g 0%
Carbs 10.51g 10.52g 0%
Net carbs 5.11g 10.02g N/A
Sugar 0.99g 0.03g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.036g 0.033g 0%
Monounsaturated fat 0.005g 0.028g 0%
Polyunsaturated fat 0.064g 0.114g 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19%
Artichoke
4%
Porridge
Minerals Daily Need Coverage Score
31%
Artichoke
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 88mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 0.003g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Artichoke
Artichoke is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Artichoke
Artichoke is relatively richer in minerals
Which food is richer in vitamins?
Artichoke
Artichoke is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.