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Corn vs. Porridge — In-Depth Nutrition Comparison

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Differences between corn and porridge

  • Corn has more vitamin B5, vitamin B6, phosphorus, fiber, vitamin B3, manganese, vitamin C, and potassium, while porridge has more iron and calcium.
  • Porridge's daily need coverage for iron is 41% higher.
  • Corn has a lower glycemic index. The glycemic index of corn is 52, while the glycemic index of porridge is 66.

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

Infographic

Corn 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.
Corn
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
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 +420%
Contains more PotassiumPotassium +1262.5%
Contains more CopperCopper +22.5%
Contains more ZincZinc +376.9%
Contains more PhosphorusPhosphorus +413.3%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +2800%
Contains more IronIron +731.1%
Contains more SeleniumSelenium +1300%

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.
Corn
11
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
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 EVitamin E +350%
Contains more Vitamin B1Vitamin B1 +69.1%
Contains more Vitamin B2Vitamin B2 +128%
Contains more Vitamin B3Vitamin B3 +223.7%
Contains more Vitamin B5Vitamin B5 +1015.5%
Contains more Vitamin B6Vitamin B6 +969.2%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +91.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Porridge DV% diff.
Iron 0.45mg 3.74mg 41%
Vitamin B5 0.792mg 0.071mg 14%
Vitamin B6 0.139mg 0.013mg 10%
Phosphorus 77mg 15mg 9%
Calcium 3mg 87mg 8%
Fiber 2.4g 0.5g 8%
Manganese 0.167mg 0mg 7%
Vitamin B3 1.683mg 0.52mg 7%
Vitamin C 5.5mg 0mg 6%
Potassium 218mg 16mg 6%
Selenium 0.2µg 2.8µg 5%
Choline 29.1mg 5%
Magnesium 26mg 5mg 5%
Protein 3.41g 1.44g 4%
Zinc 0.62mg 0.13mg 4%
Vitamin B1 0.093mg 0.055mg 3%
Starch 7.17g 3%
Carbs 20.98g 10.52g 3%
Polyunsaturated fat 0.603g 0.114g 3%
Folate 23µg 12µg 3%
Vitamin B2 0.057mg 0.025mg 2%
Calories 96kcal 50kcal 2%
Fats 1.5g 0.21g 2%
Fructose 0.79g 1%
Copper 0.049mg 0.04mg 1%
Vitamin A 13µg 0µg 1%
Saturated fat 0.197g 0.033g 1%
Monounsaturated fat 0.374g 0.028g 1%
Net carbs 18.58g 10.02g N/A
Sugar 4.54g 0.03g N/A
Sodium 1mg 6mg 0%
Vitamin E 0.09mg 0.02mg 0%
Vitamin K 0.4µg 0.1µg 0%
Tryptophan 0.023mg 0.02mg 0%
Threonine 0.133mg 0.045mg 0%
Isoleucine 0.133mg 0.063mg 0%
Leucine 0.358mg 0.11mg 0%
Lysine 0.141mg 0.037mg 0%
Methionine 0.069mg 0.027mg 0%
Phenylalanine 0.155mg 0.078mg 0%
Valine 0.191mg 0.07mg 0%
Histidine 0.091mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
4
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 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 +136.8%
Contains more FatsFats +614.3%
Contains more CarbsCarbs +99.4%
Contains more OtherOther +218.2%
Contains more WaterWater +19.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 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 +1235.7%
Contains more Poly. FatPolyunsaturated fat +428.9%
Contains less Sat. FatSaturated fat -83.2%

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.