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Glutinous rice vs. Porridge — In-Depth Nutrition Comparison

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How are glutinous rice and porridge different?

  • Glutinous rice is richer in manganese and selenium, while porridge is higher in iron and calcium.
  • Porridge covers your daily need for iron, 45% more than glutinous rice.
  • Glutinous rice has a higher glycemic index (98) than porridge (66).

Rice, white, glutinous, unenriched, cooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types were used in this article.

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Glutinous rice 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
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 CopperCopper +22.5%
Contains more ZincZinc +215.4%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +4250%
Contains more PotassiumPotassium +60%
Contains more IronIron +2571.4%
Contains more PhosphorusPhosphorus +87.5%
~equal in Magnesium ~5mg

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 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
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 EVitamin E +100%
Contains more Vitamin B5Vitamin B5 +202.8%
Contains more Vitamin B6Vitamin B6 +100%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B2Vitamin B2 +92.3%
Contains more Vitamin B3Vitamin B3 +79.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1100%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Glutinous rice Porridge DV% diff.
Iron 0.14mg 3.74mg 45%
Manganese 0.262mg 0mg 11%
Calcium 2mg 87mg 9%
Selenium 5.6µg 2.8µg 5%
Carbs 21.09g 10.52g 4%
Folate 1µg 12µg 3%
Vitamin B5 0.215mg 0.071mg 3%
Vitamin B1 0.02mg 0.055mg 3%
Zinc 0.41mg 0.13mg 3%
Calories 97kcal 50kcal 2%
Fiber 1g 0.5g 2%
Vitamin B6 0.026mg 0.013mg 1%
Vitamin B3 0.29mg 0.52mg 1%
Protein 2.02g 1.44g 1%
Vitamin B2 0.013mg 0.025mg 1%
Phosphorus 8mg 15mg 1%
Copper 0.049mg 0.04mg 1%
Fats 0.19g 0.21g 0%
Net carbs 20.09g 10.02g N/A
Magnesium 5mg 5mg 0%
Potassium 10mg 16mg 0%
Sugar 0.05g 0.03g N/A
Sodium 5mg 6mg 0%
Vitamin E 0.04mg 0.02mg 0%
Vitamin K 0µg 0.1µg 0%
Saturated fat 0.039g 0.033g 0%
Choline 2.1mg 0%
Monounsaturated fat 0.07g 0.028g 0%
Polyunsaturated fat 0.069g 0.114g 0%
Tryptophan 0.023mg 0.02mg 0%
Threonine 0.072mg 0.045mg 0%
Isoleucine 0.087mg 0.063mg 0%
Leucine 0.167mg 0.11mg 0%
Lysine 0.073mg 0.037mg 0%
Methionine 0.047mg 0.027mg 0%
Phenylalanine 0.108mg 0.078mg 0%
Valine 0.123mg 0.07mg 0%
Histidine 0.047mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 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 +40.3%
Contains more CarbsCarbs +100.5%
Contains more FatsFats +10.5%
Contains more WaterWater +14.3%
Contains more OtherOther +214.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 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 +150%
Contains less Sat. FatSaturated fat -15.4%
Contains more Poly. FatPolyunsaturated fat +65.2%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.