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Cornmeal vs Porridge - In-Depth Nutrition Comparison

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A recap on 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.

Infographic

Cornmeal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +16.6%
Contains more Magnesium +540%
Contains more Phosphorus +560%
Contains more Potassium +787.5%
Contains more Zinc +407.7%
Contains more Copper +90%
Contains more Calcium +2800%
Contains less Sodium -14.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Iron +16.6%
Contains more Magnesium +540%
Contains more Phosphorus +560%
Contains more Potassium +787.5%
Contains more Zinc +407.7%
Contains more Copper +90%
Contains more Calcium +2800%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B1 +901.8%
Contains more Vitamin B2 +1428%
Contains more Vitamin B3 +855.4%
Contains more Vitamin B5 +238%
Contains more Vitamin B6 +1300%
Contains more Folate +1641.7%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
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 +500%
Contains more Vitamin B1 +901.8%
Contains more Vitamin B2 +1428%
Contains more Vitamin B3 +855.4%
Contains more Vitamin B5 +238%
Contains more Vitamin B6 +1300%
Contains more Folate +1641.7%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cornmeal Porridge
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Porridge Opinion
Net carbs 75.55g 10.02g Cornmeal
Protein 7.11g 1.44g Cornmeal
Fats 1.75g 0.21g Cornmeal
Carbs 79.45g 10.52g Cornmeal
Calories 370kcal 50kcal Cornmeal
Starch 73.3g g Cornmeal
Fructose 0.17g g Cornmeal
Sugar 1.61g 0.03g Porridge
Fiber 3.9g 0.5g Cornmeal
Calcium 3mg 87mg Porridge
Iron 4.36mg 3.74mg Cornmeal
Magnesium 32mg 5mg Cornmeal
Phosphorus 99mg 15mg Cornmeal
Potassium 142mg 16mg Cornmeal
Sodium 7mg 6mg Porridge
Zinc 0.66mg 0.13mg Cornmeal
Copper 0.076mg 0.04mg Cornmeal
Vitamin A 214IU 0IU Cornmeal
Vitamin E 0.12mg 0.02mg Cornmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.551mg 0.055mg Cornmeal
Vitamin B2 0.382mg 0.025mg Cornmeal
Vitamin B3 4.968mg 0.52mg Cornmeal
Vitamin B5 0.24mg 0.071mg Cornmeal
Vitamin B6 0.182mg 0.013mg Cornmeal
Folate 209µg 12µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.1µg Porridge
Tryptophan 0.038mg 0.02mg Cornmeal
Threonine 0.172mg 0.045mg Cornmeal
Isoleucine 0.242mg 0.063mg Cornmeal
Leucine 1.006mg 0.11mg Cornmeal
Lysine 0.105mg 0.037mg Cornmeal
Methionine 0.162mg 0.027mg Cornmeal
Phenylalanine 0.366mg 0.078mg Cornmeal
Valine 0.337mg 0.07mg Cornmeal
Histidine 0.172mg 0.033mg Cornmeal
Cholesterol 0mg 0mg
Trans Fat 0g g Porridge
Saturated Fat 0.22g 0.033g Porridge
Monounsaturated Fat 0.39g 0.028g Cornmeal
Polyunsaturated fat 0.828g 0.114g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Cornmeal
4
Porridge
Mineral Summary Score
36
Cornmeal
24
Porridge

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 food.
Protein
43%
Cornmeal
9%
Porridge
Carbohydrates
79%
Cornmeal
11%
Porridge
Fats
8%
Cornmeal
1%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 1.58g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.187g)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 2)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.4)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.