Cornmeal vs. Porridge — In-Depth Nutrition Comparison

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A recap on the differences between cornmeal and porridge

Cornmeal has more folate, vitamin B1, vitamin B3, vitamin B2, selenium, fiber, vitamin B6, phosphorus, and iron; however, porridge is higher in calcium.
Cornmeal covers your daily folate needs 49% more than porridge.
Porridge contains 15 times less vitamin B2 than cornmeal. Cornmeal contains 0.382mg of vitamin B2, while porridge contains 0.025mg.

Food varieties used in this article are Cornmeal, degermed, enriched, yellow and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

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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.

Cornmeal

Porridge

Contains more MagnesiumMagnesium	+540%
Contains more PotassiumPotassium	+787.5%
Contains more IronIron	+16.6%
Contains more CopperCopper	+90%
Contains more ZincZinc	+407.7%
Contains more PhosphorusPhosphorus	+560%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+275%

Contains more CalciumCalcium	+2800%
Contains less SodiumSodium	-14.3%

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.

Cornmeal

Porridge

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+500%
Contains more Vitamin B1Vitamin B1	+901.8%
Contains more Vitamin B2Vitamin B2	+1428%
Contains more Vitamin B3Vitamin B3	+855.4%
Contains more Vitamin B5Vitamin B5	+238%
Contains more Vitamin B6Vitamin B6	+1300%
Contains more FolateFolate	+1641.7%

Contains more Vitamin KVitamin K

+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	209µg	12µg	49%
Vitamin B1	0.551mg	0.055mg	41%
Starch	73.3g		30%
Vitamin B3	4.968mg	0.52mg	28%
Vitamin B2	0.382mg	0.025mg	27%
Carbs	79.45g	10.52g	23%
Calories	370kcal	50kcal	16%
Fiber	3.9g	0.5g	14%
Selenium	10.5µg	2.8µg	14%
Vitamin B6	0.182mg	0.013mg	13%
Phosphorus	99mg	15mg	12%
Protein	7.11g	1.44g	11%
Calcium	3mg	87mg	8%
Iron	4.36mg	3.74mg	8%
Manganese	0.174mg	0mg	8%
Magnesium	32mg	5mg	6%
Zinc	0.66mg	0.13mg	5%
Polyunsaturated fat	0.828g	0.114g	5%
Potassium	142mg	16mg	4%
Copper	0.076mg	0.04mg	4%
Vitamin B5	0.24mg	0.071mg	3%
Fats	1.75g	0.21g	2%
Choline	8.6mg		2%
Vitamin A	11µg	0µg	1%
Vitamin E	0.12mg	0.02mg	1%
Saturated fat	0.22g	0.033g	1%
Monounsaturated fat	0.39g	0.028g	1%
Protein per 100 calories	1.9g	2.9g	N/A
Calories per 10 g protein	520kcal	347kcal	N/A
Weight per 100 calories	27g	200g	N/A
Net carbs	75.55g	10.02g	N/A
Sugar	1.61g	0.03g	N/A
Sodium	7mg	6mg	0%
Vitamin K	0µg	0.1µg	0%
Tryptophan	0.038mg	0.02mg	0%
Threonine	0.172mg	0.045mg	0%
Isoleucine	0.242mg	0.063mg	0%
Leucine	1.006mg	0.11mg	0%
Lysine	0.105mg	0.037mg	0%
Methionine	0.162mg	0.027mg	0%
Phenylalanine	0.366mg	0.078mg	0%
Valine	0.337mg	0.07mg	0%
Histidine	0.172mg	0.033mg	0%
Fructose	0.17g		0%