Porridge vs. Cassava — In-Depth Nutrition Comparison
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What are the differences between porridge and cassava?
- Porridge is higher in iron and calcium, yet cassava is higher in vitamin C, manganese, potassium, copper, vitamin B6, and fiber.
- Porridge's daily need coverage for iron is 43% more.
- Porridge has 5 times more calcium than cassava. While porridge has 87mg of calcium, cassava has only 16mg.
- The glycemic index of porridge is lower.
We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Cassava, raw types in this article.
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.
| Contains more CalciumCalcium | +443.8% |
| Contains more IronIron | +1285.2% |
| Contains less SodiumSodium | -57.1% |
| Contains more SeleniumSelenium | +300% |
| Contains more MagnesiumMagnesium | +320% |
| Contains more PotassiumPotassium | +1593.8% |
| Contains more CopperCopper | +150% |
| Contains more ZincZinc | +161.5% |
| Contains more PhosphorusPhosphorus | +80% |
| Contains more ManganeseManganese | +∞% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +850% |
| Contains more Vitamin B1Vitamin B1 | +58.2% |
| Contains more Vitamin B2Vitamin B2 | +92% |
| Contains more Vitamin B3Vitamin B3 | +64.2% |
| Contains more Vitamin B5Vitamin B5 | +50.7% |
| Contains more Vitamin B6Vitamin B6 | +576.9% |
| Contains more Vitamin KVitamin K | +1800% |
| Contains more FolateFolate | +125% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +46.8% |
| Contains more FatsFats | +33.3% |
| Contains more CarbsCarbs | +261.8% |
| Contains more OtherOther | +181.8% |
~equal in
Protein
~1.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -55.4% |
| Contains more Poly. FatPolyunsaturated fat | +137.5% |
| Contains more Mono. FatMonounsaturated fat | +167.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 50kcal | 160kcal |
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| Protein | 1.44g | 1.36g |
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| Fats | 0.21g | 0.28g |
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| Vitamin C | 0mg | 20.6mg |
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| Net carbs | 10.02g | 36.26g |
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| Carbs | 10.52g | 38.06g |
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| Magnesium | 5mg | 21mg |
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| Calcium | 87mg | 16mg |
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| Potassium | 16mg | 271mg |
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| Iron | 3.74mg | 0.27mg |
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| Sugar | 0.03g | 1.7g |
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| Fiber | 0.5g | 1.8g |
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| Copper | 0.04mg | 0.1mg |
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| Zinc | 0.13mg | 0.34mg |
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| Phosphorus | 15mg | 27mg |
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| Sodium | 6mg | 14mg |
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| Vitamin A | 0IU | 13IU |
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| Vitamin A | 0µg | 1µg |
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| Vitamin E | 0.02mg | 0.19mg |
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| Manganese | 0mg | 0.384mg |
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| Selenium | 2.8µg | 0.7µg |
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| Vitamin B1 | 0.055mg | 0.087mg |
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| Vitamin B2 | 0.025mg | 0.048mg |
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| Vitamin B3 | 0.52mg | 0.854mg |
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| Vitamin B5 | 0.071mg | 0.107mg |
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| Vitamin B6 | 0.013mg | 0.088mg |
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| Vitamin K | 0.1µg | 1.9µg |
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| Folate | 12µg | 27µg |
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| Choline | 23.7mg |
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| Saturated Fat | 0.033g | 0.074g |
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| Monounsaturated fat | 0.028g | 0.075g |
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| Polyunsaturated fat | 0.114g | 0.048g |
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| Tryptophan | 0.02mg | 0.019mg |
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| Threonine | 0.045mg | 0.028mg |
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| Isoleucine | 0.063mg | 0.027mg |
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| Leucine | 0.11mg | 0.039mg |
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| Lysine | 0.037mg | 0.044mg |
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| Methionine | 0.027mg | 0.011mg |
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| Phenylalanine | 0.078mg | 0.026mg |
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| Valine | 0.07mg | 0.035mg |
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| Histidine | 0.033mg | 0.02mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
14%
Minerals Daily Need Coverage Score
21%
16%
Comparison summary
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 1.67g)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Porridge is lower in Saturated Fat (difference - 0.041g)
Which food is lower in glycemic index?
Porridge is lower in glycemic index (difference - 28)
Which food is cheaper?
Porridge is cheaper (difference - $0.2)
Which food is richer in minerals?
Cassava is relatively richer in minerals
Which food is richer in vitamins?
Cassava is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)