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Porridge vs. Black pepper — In-Depth Nutrition Comparison

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Summary of differences between porridge and black pepper

  • The amount of manganese, copper, vitamin K, fiber, iron, magnesium, potassium, calcium, vitamin B5, and vitamin B6 in black pepper is higher than in porridge.
  • Black pepper covers your daily need for manganese, 554% more than porridge.
  • Black pepper has a lower glycemic index. The glycemic index of black pepper is 32, while the glycemic index of porridge is 66.

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

Infographic

Porridge vs Black pepper 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Contains less SodiumSodium -70%
Contains more MagnesiumMagnesium +3320%
Contains more CalciumCalcium +409.2%
Contains more PotassiumPotassium +8206.3%
Contains more IronIron +159.6%
Contains more CopperCopper +3225%
Contains more ZincZinc +815.4%
Contains more PhosphorusPhosphorus +953.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +75%

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.
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%
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% 9% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5100%
Contains more Vitamin B1Vitamin B1 +96.4%
Contains more Vitamin B2Vitamin B2 +620%
Contains more Vitamin B3Vitamin B3 +119.8%
Contains more Vitamin B5Vitamin B5 +1870.4%
Contains more Vitamin B6Vitamin B6 +2138.5%
Contains more Vitamin KVitamin K +163600%
Contains more FolateFolate +41.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Contains more WaterWater +603.1%
Contains more ProteinProtein +621.5%
Contains more FatsFats +1452.4%
Contains more CarbsCarbs +507.9%
Contains more OtherOther +4418.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
44% 24% 32%
Saturated fat: Sat. Fat 1.392 g
Monounsaturated fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +2539.3%
Contains more Poly. FatPolyunsaturated fat +775.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Porridge Black pepper
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 Porridge Black pepper DV% diff.
Manganese 0mg 12.753mg 554%
Copper 0.04mg 1.33mg 143%
Vitamin K 0.1µg 163.7µg 136%
Fiber 0.5g 25.3g 99%
Iron 3.74mg 9.71mg 75%
Magnesium 5mg 171mg 40%
Potassium 16mg 1329mg 39%
Calcium 87mg 443mg 36%
Vitamin B5 0.071mg 1.399mg 27%
Vitamin B6 0.013mg 0.291mg 21%
Phosphorus 15mg 158mg 20%
Carbs 10.52g 63.95g 18%
Protein 1.44g 10.39g 18%
Vitamin B2 0.025mg 0.18mg 12%
Calories 50kcal 251kcal 10%
Zinc 0.13mg 1.19mg 10%
Vitamin E 0.02mg 1.04mg 7%
Polyunsaturated fat 0.114g 0.998g 6%
Saturated fat 0.033g 1.392g 6%
Fats 0.21g 3.26g 5%
Selenium 2.8µg 4.9µg 4%
Vitamin B1 0.055mg 0.108mg 4%
Vitamin B3 0.52mg 1.143mg 4%
Vitamin A 0µg 27µg 3%
Choline 11.3mg 2%
Monounsaturated fat 0.028g 0.739g 2%
Folate 12µg 17µg 1%
Sodium 6mg 20mg 1%
Net carbs 10.02g 38.65g N/A
Sugar 0.03g 0.64g N/A
Tryptophan 0.02mg 0.058mg 0%
Threonine 0.045mg 0.244mg 0%
Isoleucine 0.063mg 0.366mg 0%
Leucine 0.11mg 1.014mg 0%
Lysine 0.037mg 0.244mg 0%
Methionine 0.027mg 0.096mg 0%
Phenylalanine 0.078mg 0.446mg 0%
Valine 0.07mg 0.547mg 0%
Histidine 0.033mg 0.159mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.152g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Black pepper
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
54%
Black pepper
Minerals Daily Need Coverage Score
21%
Porridge
297%
Black pepper

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.61g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 1.359g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Black pepper
Black pepper is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food is richer in vitamins?
Black pepper
Black pepper 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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.