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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
5
:
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 Calcium +4250%
Contains more Iron +619.2%
Contains less Sodium -60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
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 Calcium +4250%
Contains more Iron +619.2%
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
10
:
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%

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

All nutrients comparison - raw data values

Nutrient Maize Porridge Opinion
Net carbs 16.7g 10.02g Maize
Protein 3.27g 1.44g Maize
Fats 1.35g 0.21g Maize
Carbs 18.7g 10.52g Maize
Calories 86kcal 50kcal Maize
Starch 5.7g g Maize
Fructose 1.94g g Maize
Sugar 6.26g 0.03g Porridge
Fiber 2g 0.5g Maize
Calcium 2mg 87mg Porridge
Iron 0.52mg 3.74mg Porridge
Magnesium 37mg 5mg Maize
Phosphorus 89mg 15mg Maize
Potassium 270mg 16mg Maize
Sodium 15mg 6mg Porridge
Zinc 0.46mg 0.13mg Maize
Copper 0.054mg 0.04mg Maize
Vitamin A 187IU 0IU Maize
Vitamin E 0.07mg 0.02mg Maize
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.8mg 0mg Maize
Vitamin B1 0.155mg 0.055mg Maize
Vitamin B2 0.055mg 0.025mg Maize
Vitamin B3 1.77mg 0.52mg Maize
Vitamin B5 0.717mg 0.071mg Maize
Vitamin B6 0.093mg 0.013mg Maize
Folate 42µg 12µg Maize
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 0.1µg Maize
Tryptophan 0.023mg 0.02mg Maize
Threonine 0.129mg 0.045mg Maize
Isoleucine 0.129mg 0.063mg Maize
Leucine 0.348mg 0.11mg Maize
Lysine 0.137mg 0.037mg Maize
Methionine 0.067mg 0.027mg Maize
Phenylalanine 0.15mg 0.078mg Maize
Valine 0.185mg 0.07mg Maize
Histidine 0.089mg 0.033mg Maize
Cholesterol 0mg 0mg
Trans Fat 0g g Porridge
Saturated Fat 0.325g 0.033g Porridge
Monounsaturated Fat 0.432g 0.028g Maize
Polyunsaturated fat 0.487g 0.114g Maize

Which food is preferable for your diet?

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

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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

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)

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.