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Jujube vs. Porridge — In-Depth Nutrition Comparison

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How are jujube and porridge different?

  • Jujube is higher in vitamin C, potassium, and vitamin B6; however, porridge is richer in iron and calcium.
  • Daily need coverage for vitamin C for jujube is 77% higher.
  • Jujube contains 16 times more potassium than porridge. While jujube contains 250mg of potassium, porridge contains only 16mg.
  • Jujube has a lower glycemic index (27) than porridge (66).

Jujube, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt are the varieties used in this article.

Infographic

Jujube 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.
Jujube
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.3% 22% 18% 24% 1.4% 9.9% 0.39% 11% 0%
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 +100%
Contains more PotassiumPotassium +1462.5%
Contains more CopperCopper +82.5%
Contains more PhosphorusPhosphorus +53.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +314.3%
Contains more IronIron +679.2%
Contains more ZincZinc +160%

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.
Jujube
5
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 230% 0.67% 0% 0% 5% 9.2% 17% 0% 19% 0% 0% 0% 0%
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 B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +73.1%
Contains more Vitamin B6Vitamin B6 +523.1%
Contains more Vitamin B1Vitamin B1 +175%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Jujube Porridge DV% diff.
Vitamin C 69mg 0mg 77%
Iron 0.48mg 3.74mg 41%
Calcium 21mg 87mg 7%
Potassium 250mg 16mg 7%
Selenium 2.8µg 5%
Vitamin B6 0.081mg 0.013mg 5%
Manganese 0.084mg 0mg 4%
Copper 0.073mg 0.04mg 4%
Folate 12µg 3%
Carbs 20.23g 10.52g 3%
Vitamin B1 0.02mg 0.055mg 3%
Fiber 0.5g 2%
Vitamin B3 0.9mg 0.52mg 2%
Polyunsaturated fat 0.114g 1%
Vitamin B5 0.071mg 1%
Vitamin B2 0.04mg 0.025mg 1%
Calories 79kcal 50kcal 1%
Phosphorus 23mg 15mg 1%
Zinc 0.05mg 0.13mg 1%
Magnesium 10mg 5mg 1%
Protein 1.2g 1.44g 0%
Fats 0.2g 0.21g 0%
Net carbs 20.23g 10.02g N/A
Sugar 0.03g N/A
Sodium 3mg 6mg 0%
Vitamin E 0.02mg 0%
Vitamin A 2µg 0µg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.033g 0%
Monounsaturated fat 0.028g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jujube
2
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 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 CarbsCarbs +92.3%
Contains more OtherOther +131.8%
Contains more ProteinProtein +20%
Contains more WaterWater +12.5%
~equal in Fats ~0.21g

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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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.