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  6. Porridge vs. Brown sugar

Porridge vs. Brown sugar — In-Depth Nutrition Comparison

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What are the differences between Porridge and Brown sugar?

  • Porridge is richer than Brown sugar in Iron.
  • Porridge's daily need coverage for Iron is 38% more.
  • The amount of Sugar in Porridge is lower.

We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Sugars, brown types in this article.

Infographic

Porridge vs Brown sugar 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
6
:
4
Brown sugar
Brown sugar
Contains more Iron +426.8%
Contains more Phosphorus +275%
Contains less Sodium -78.6%
Contains more Zinc +333.3%
Contains more Selenium +133.3%
Contains more Magnesium +80%
Contains more Potassium +731.3%
Contains more Copper +17.5%
Contains more Manganese +∞%
Equal in Calcium - 83
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Brown sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 27% 7% 2% 12% 4% 1% 16% 9% 7%
Contains more Iron +426.8%
Contains more Phosphorus +275%
Contains less Sodium -78.6%
Contains more Zinc +333.3%
Contains more Selenium +133.3%
Contains more Magnesium +80%
Contains more Potassium +731.3%
Contains more Copper +17.5%
Contains more Manganese +∞%
Equal in Calcium - 83

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
6
:
2
Brown sugar
Brown sugar
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +372.7%
Contains more Folate +1100%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +85.9%
Contains more Vitamin B6 +215.4%
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%
Brown sugar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 3% 8% 10% 1% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +372.7%
Contains more Folate +1100%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +85.9%
Contains more Vitamin B6 +215.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Porridge
Porridge
3
:
2
Brown sugar
Brown sugar
Contains more Protein +1100%
Contains more Fats +∞%
Contains more Water +6438.1%
Contains more Carbs +832.4%
Contains more Other +104.5%
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Brown sugar
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Contains more Protein +1100%
Contains more Fats +∞%
Contains more Water +6438.1%
Contains more Carbs +832.4%
Contains more Other +104.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Porridge Brown sugar
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Porridge Brown sugar Opinion
Net carbs 10.02g 98.09g Brown sugar
Protein 1.44g 0.12g Porridge
Fats 0.21g 0g Porridge
Carbs 10.52g 98.09g Brown sugar
Calories 50kcal 380kcal Brown sugar
Fructose 1.11g Brown sugar
Sugar 0.03g 97.02g Porridge
Fiber 0.5g 0g Porridge
Calcium 87mg 83mg Porridge
Iron 3.74mg 0.71mg Porridge
Magnesium 5mg 9mg Brown sugar
Phosphorus 15mg 4mg Porridge
Potassium 16mg 133mg Brown sugar
Sodium 6mg 28mg Porridge
Zinc 0.13mg 0.03mg Porridge
Copper 0.04mg 0.047mg Brown sugar
Manganese 0mg 0.064mg Brown sugar
Selenium 2.8µg 1.2µg Porridge
Vitamin E 0.02mg 0mg Porridge
Vitamin B1 0.055mg 0mg Porridge
Vitamin B2 0.025mg 0mg Porridge
Vitamin B3 0.52mg 0.11mg Porridge
Vitamin B5 0.071mg 0.132mg Brown sugar
Vitamin B6 0.013mg 0.041mg Brown sugar
Folate 12µg 1µg Porridge
Vitamin K 0.1µg 0µg Porridge
Tryptophan 0.02mg Porridge
Threonine 0.045mg Porridge
Isoleucine 0.063mg Porridge
Leucine 0.11mg Porridge
Lysine 0.037mg Porridge
Methionine 0.027mg Porridge
Phenylalanine 0.078mg Porridge
Valine 0.07mg Porridge
Histidine 0.033mg Porridge
Saturated Fat 0.033g 0g Brown sugar
Monounsaturated Fat 0.028g 0g Porridge
Polyunsaturated fat 0.114g 0g Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Brown sugar
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
2%
Brown sugar
Minerals Daily Need Coverage Score
21%
Porridge
11%
Brown sugar

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 96.99g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Porridge
Porridge is relatively richer in vitamins
Which food is lower in Saturated Fat?
Brown sugar
Brown sugar is lower in Saturated Fat (difference - 0.033g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.