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  6. Porridge vs. Beetroot

Porridge vs. Beetroot — In-Depth Nutrition Comparison

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Summary of differences between Porridge and Beetroot

  • Porridge has more Iron, and Calcium, while Beetroot has more Folate, Manganese, Fiber, Potassium, and Vitamin C.
  • Porridge covers your daily need of Iron 37% more than Beetroot.
  • Porridge contains 5 times more Calcium than Beetroot. While Porridge contains 87mg of Calcium, Beetroot contains only 16mg.
  • The amount of Sugar in Porridge is lower.

These are the specific foods used in this comparison Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Beets, raw.

Infographic

Porridge vs Beetroot 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.
Porridge
Porridge
4
:
6
Beetroot
Beetroot
Contains more Calcium +443.8%
Contains more Iron +367.5%
Contains less Sodium -92.3%
Contains more Selenium +300%
Contains more Magnesium +360%
Contains more Phosphorus +166.7%
Contains more Potassium +1931.3%
Contains more Zinc +169.2%
Contains more Copper +87.5%
Contains more Manganese +∞%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Calcium +443.8%
Contains more Iron +367.5%
Contains less Sodium -92.3%
Contains more Selenium +300%
Contains more Magnesium +360%
Contains more Phosphorus +166.7%
Contains more Potassium +1931.3%
Contains more Zinc +169.2%
Contains more Copper +87.5%
Contains more Manganese +∞%

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.
Porridge
Porridge
2
:
8
Beetroot
Beetroot
Contains more Vitamin B1 +77.4%
Contains more Vitamin B3 +55.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +60%
Contains more Vitamin B5 +118.3%
Contains more Vitamin B6 +415.4%
Contains more Folate +808.3%
Contains more Vitamin K +100%
Porridge
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%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin B1 +77.4%
Contains more Vitamin B3 +55.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +60%
Contains more Vitamin B5 +118.3%
Contains more Vitamin B6 +415.4%
Contains more Folate +808.3%
Contains more Vitamin K +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Porridge
Porridge
3
:
2
Beetroot
Beetroot
Contains more Fats +23.5%
Contains more Protein +11.8%
Contains more Other +390.9%
Equal in Carbs - 9.56
Equal in Water - 87.58
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Fats +23.5%
Contains more Protein +11.8%
Contains more Other +390.9%
Equal in Carbs - 9.56
Equal in Water - 87.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Porridge
Porridge
1
:
2
Beetroot
Beetroot
Contains more Polyunsaturated fat +90%
Contains less Saturated Fat -18.2%
Contains more Monounsaturated Fat +14.3%
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Polyunsaturated fat +90%
Contains less Saturated Fat -18.2%
Contains more Monounsaturated Fat +14.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Porridge Beetroot
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat 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 Porridge Beetroot Opinion
Net carbs 10.02g 6.76g Porridge
Protein 1.44g 1.61g Beetroot
Fats 0.21g 0.17g Porridge
Carbs 10.52g 9.56g Porridge
Calories 50kcal 43kcal Porridge
Sugar 0.03g 6.76g Porridge
Fiber 0.5g 2.8g Beetroot
Calcium 87mg 16mg Porridge
Iron 3.74mg 0.8mg Porridge
Magnesium 5mg 23mg Beetroot
Phosphorus 15mg 40mg Beetroot
Potassium 16mg 325mg Beetroot
Sodium 6mg 78mg Porridge
Zinc 0.13mg 0.35mg Beetroot
Copper 0.04mg 0.075mg Beetroot
Manganese 0mg 0.329mg Beetroot
Selenium 2.8µg 0.7µg Porridge
Vitamin A 0IU 33IU Beetroot
Vitamin A RAE 0µg 2µg Beetroot
Vitamin E 0.02mg 0.04mg Beetroot
Vitamin C 0mg 4.9mg Beetroot
Vitamin B1 0.055mg 0.031mg Porridge
Vitamin B2 0.025mg 0.04mg Beetroot
Vitamin B3 0.52mg 0.334mg Porridge
Vitamin B5 0.071mg 0.155mg Beetroot
Vitamin B6 0.013mg 0.067mg Beetroot
Folate 12µg 109µg Beetroot
Vitamin K 0.1µg 0.2µg Beetroot
Tryptophan 0.02mg 0.019mg Porridge
Threonine 0.045mg 0.047mg Beetroot
Isoleucine 0.063mg 0.048mg Porridge
Leucine 0.11mg 0.068mg Porridge
Lysine 0.037mg 0.058mg Beetroot
Methionine 0.027mg 0.018mg Porridge
Phenylalanine 0.078mg 0.046mg Porridge
Valine 0.07mg 0.056mg Porridge
Histidine 0.033mg 0.021mg Porridge
Saturated Fat 0.033g 0.027g Beetroot
Monounsaturated Fat 0.028g 0.032g Beetroot
Polyunsaturated fat 0.114g 0.06g Porridge

Which food is preferable for your diet?

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

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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
4%
Porridge
12%
Beetroot
Minerals Daily Need Coverage Score
21%
Porridge
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 6.73g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 72mg)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food is richer in vitamins?
Beetroot
Beetroot 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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.