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Maize vs Porridge - In-Depth Nutrition Comparison

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Significant differences between Maize and Porridge

  • Maize has more Vitamin B5, Phosphorus, Vitamin B1, Vitamin B3, Magnesium, Folate, and Potassium, however Porridge is richer in Iron, Calcium, and Vitamin C.
  • Porridge covers your daily Iron needs 40% more than Maize.
  • Porridge has 17 times less Potassium than Maize. Maize has 270mg of Potassium, while Porridge has 16mg.

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

Maize 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
Maize
5
:
3
Porridge
Porridge
Contains more Potassium +1587.5%
Contains more Magnesium +640%
Contains more Copper +35%
Contains more Zinc +253.8%
Contains more Phosphorus +493.3%
Contains more Iron +619.2%
Contains more Calcium +4250%
Contains less Sodium -60%
Maize
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Porridge
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Potassium +1587.5%
Contains more Magnesium +640%
Contains more Copper +35%
Contains more Zinc +253.8%
Contains more Phosphorus +493.3%
Contains more Iron +619.2%
Contains more Calcium +4250%
Contains less Sodium -60%

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
Maize
Maize
10
:
0
Porridge
Porridge
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +250%
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 Vitamin K +200%
Contains more Folate +250%
Maize
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Porridge
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +250%
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 Vitamin K +200%
Contains more Folate +250%

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
18
Maize
4
Porridge
Mineral Summary Score
18
Maize
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
20%
Maize
9%
Porridge
Carbohydrates
19%
Maize
11%
Porridge
Fats
6%
Maize
1%
Porridge

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.
Maize 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

Which food is preferable for your diet?

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

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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?
Maize
Maize is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Maize
Maize is relatively richer in minerals
Which food is richer in vitamins?
Maize
Maize is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Maize Porridge Opinion
Calories 86 50 Maize
Protein 3.27 1.44 Maize
Fats 1.35 0.21 Maize
Vitamin C 6.8 0 Maize
Carbs 18.7 10.52 Maize
Cholesterol 0 0
Vitamin D 0 0
Iron 0.52 3.74 Porridge
Calcium 2 87 Porridge
Potassium 270 16 Maize
Magnesium 37 5 Maize
Sugar 6.26 0.03 Porridge
Fiber 2 0.5 Maize
Copper 0.054 0.04 Maize
Zinc 0.46 0.13 Maize
Starch 5.7 Maize
Phosphorus 89 15 Maize
Sodium 15 6 Porridge
Vitamin A 187 0 Maize
Vitamin E 0.07 0.02 Maize
Vitamin D 0 0
Vitamin B1 0.155 0.055 Maize
Vitamin B2 0.055 0.025 Maize
Vitamin B3 1.77 0.52 Maize
Vitamin B5 0.717 0.071 Maize
Vitamin B6 0.093 0.013 Maize
Vitamin B12 0 0
Vitamin K 0.3 0.1 Maize
Folate 42 12 Maize
Trans Fat 0 Porridge
Saturated Fat 0.325 0.033 Porridge
Monounsaturated Fat 0.432 0.028 Maize
Polyunsaturated fat 0.487 0.114 Maize
Tryptophan 0.023 0.02 Maize
Threonine 0.129 0.045 Maize
Isoleucine 0.129 0.063 Maize
Leucine 0.348 0.11 Maize
Lysine 0.137 0.037 Maize
Methionine 0.067 0.027 Maize
Phenylalanine 0.15 0.078 Maize
Valine 0.185 0.07 Maize
Histidine 0.089 0.033 Maize
Fructose 1.94 Maize

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. Maize - 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.