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  6. Corn raw vs. Porridge

Corn raw vs. Porridge — In-Depth Nutrition Comparison

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Significant differences between corn raw and porridge

  • Corn raw has more vitamin B5, phosphorus, vitamin B1, vitamin B3, magnesium, vitamin C, folate, and potassium; however, porridge is richer in iron and calcium.
  • Porridge covers your daily iron needs 40% more than corn raw.
  • Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of corn raw is 52.

Specific food types used in this comparison are Corn, sweet, yellow, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Corn raw 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" 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 +640%
Contains more PotassiumPotassium +1587.5%
Contains more CopperCopper +35%
Contains more ZincZinc +253.8%
Contains more PhosphorusPhosphorus +493.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +4250%
Contains more IronIron +619.2%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +366.7%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +181.8%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +240.4%
Contains more Vitamin B5Vitamin B5 +909.9%
Contains more Vitamin B6Vitamin B6 +615.4%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +250%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Porridge DV% diff.
Iron 0.52mg 3.74mg 40%
Vitamin B5 0.717mg 0.071mg 13%
Phosphorus 89mg 15mg 11%
Calcium 2mg 87mg 9%
Vitamin C 6.8mg 0mg 8%
Magnesium 37mg 5mg 8%
Vitamin B1 0.155mg 0.055mg 8%
Vitamin B3 1.77mg 0.52mg 8%
Folate 42µg 12µg 8%
Potassium 270mg 16mg 7%
Manganese 0.163mg 0mg 7%
Fiber 2g 0.5g 6%
Vitamin B6 0.093mg 0.013mg 6%
Protein 3.27g 1.44g 4%
Selenium 0.6µg 2.8µg 4%
Choline 23mg 4%
Carbs 18.7g 10.52g 3%
Zinc 0.46mg 0.13mg 3%
Calories 86kcal 50kcal 2%
Fats 1.35g 0.21g 2%
Copper 0.054mg 0.04mg 2%
Starch 5.7g 2%
Vitamin B2 0.055mg 0.025mg 2%
Polyunsaturated fat 0.487g 0.114g 2%
Fructose 1.94g 2%
Vitamin A 9µg 0µg 1%
Saturated fat 0.325g 0.033g 1%
Monounsaturated fat 0.432g 0.028g 1%
Protein per 100 calories 3.8g 2.9g N/A
Calories per 10 g protein 263kcal 347kcal N/A
Weight per 100 calories 116g 200g N/A
Net carbs 16.7g 10.02g N/A
Sugar 6.26g 0.03g N/A
Sodium 15mg 6mg 0%
Vitamin E 0.07mg 0.02mg 0%
Vitamin K 0.3µg 0.1µg 0%
Tryptophan 0.023mg 0.02mg 0%
Threonine 0.129mg 0.045mg 0%
Isoleucine 0.129mg 0.063mg 0%
Leucine 0.348mg 0.11mg 0%
Lysine 0.137mg 0.037mg 0%
Methionine 0.067mg 0.027mg 0%
Phenylalanine 0.15mg 0.078mg 0%
Valine 0.185mg 0.07mg 0%
Histidine 0.089mg 0.033mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 FatsFats +542.9%
Contains more CarbsCarbs +77.8%
Contains more OtherOther +186.4%
Contains more WaterWater +15.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 +1442.9%
Contains more Poly. FatPolyunsaturated fat +327.2%
Contains less Sat. FatSaturated fat -89.8%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.