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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.

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.
Contains more Magnesium +640%
Contains more Phosphorus +493.3%
Contains more Potassium +1587.5%
Contains more Zinc +253.8%
Contains more Copper +35%
Contains more Manganese +∞%
Contains more Calcium +4250%
Contains more Iron +619.2%
Contains less Sodium -60%
Contains more Selenium +366.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +640%
Contains more Phosphorus +493.3%
Contains more Potassium +1587.5%
Contains more Zinc +253.8%
Contains more Copper +35%
Contains more Manganese +∞%
Contains more Calcium +4250%
Contains more Iron +619.2%
Contains less Sodium -60%
Contains more Selenium +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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +250%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +181.8%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +240.4%
Contains more Vitamin B5 +909.9%
Contains more Vitamin B6 +615.4%
Contains more Folate +250%
Contains more Vitamin K +200%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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 +250%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +181.8%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +240.4%
Contains more Vitamin B5 +909.9%
Contains more Vitamin B6 +615.4%
Contains more Folate +250%
Contains more Vitamin K +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +127.1%
Contains more Fats +542.9%
Contains more Carbs +77.8%
Contains more Other +186.4%
Contains more Water +15.2%
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 Protein +127.1%
Contains more Fats +542.9%
Contains more Carbs +77.8%
Contains more Other +186.4%
Contains more Water +15.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1442.9%
Contains more Polyunsaturated fat +327.2%
Contains less Saturated Fat -89.8%
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +1442.9%
Contains more Polyunsaturated fat +327.2%
Contains less Saturated Fat -89.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn raw Porridge
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Corn raw Porridge Opinion
Net carbs 16.7g 10.02g Corn raw
Protein 3.27g 1.44g Corn raw
Fats 1.35g 0.21g Corn raw
Carbs 18.7g 10.52g Corn raw
Calories 86kcal 50kcal Corn raw
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g 0.03g Porridge
Fiber 2g 0.5g Corn raw
Calcium 2mg 87mg Porridge
Iron 0.52mg 3.74mg Porridge
Magnesium 37mg 5mg Corn raw
Phosphorus 89mg 15mg Corn raw
Potassium 270mg 16mg Corn raw
Sodium 15mg 6mg Porridge
Zinc 0.46mg 0.13mg Corn raw
Copper 0.054mg 0.04mg Corn raw
Manganese 0.163mg 0mg Corn raw
Selenium 0.6µg 2.8µg Porridge
Vitamin A 187IU 0IU Corn raw
Vitamin A RAE 9µg 0µg Corn raw
Vitamin E 0.07mg 0.02mg Corn raw
Vitamin C 6.8mg 0mg Corn raw
Vitamin B1 0.155mg 0.055mg Corn raw
Vitamin B2 0.055mg 0.025mg Corn raw
Vitamin B3 1.77mg 0.52mg Corn raw
Vitamin B5 0.717mg 0.071mg Corn raw
Vitamin B6 0.093mg 0.013mg Corn raw
Folate 42µg 12µg Corn raw
Vitamin K 0.3µg 0.1µg Corn raw
Tryptophan 0.023mg 0.02mg Corn raw
Threonine 0.129mg 0.045mg Corn raw
Isoleucine 0.129mg 0.063mg Corn raw
Leucine 0.348mg 0.11mg Corn raw
Lysine 0.137mg 0.037mg Corn raw
Methionine 0.067mg 0.027mg Corn raw
Phenylalanine 0.15mg 0.078mg Corn raw
Valine 0.185mg 0.07mg Corn raw
Histidine 0.089mg 0.033mg Corn raw
Saturated Fat 0.325g 0.033g Porridge
Monounsaturated Fat 0.432g 0.028g Corn raw
Polyunsaturated fat 0.487g 0.114g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Corn raw
4%
Porridge
Minerals Daily Need Coverage Score
17%
Corn raw
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.292g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Corn raw
Corn raw is relatively richer in minerals
Which food is richer in vitamins?
Corn raw
Corn raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.