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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.74mg | 0.27mg | 43% |
| Vitamin C | 0mg | 20.6mg | 23% |
| Manganese | 0mg | 0.384mg | 17% |
| Carbs | 10.52g | 38.06g | 9% |
| Potassium | 16mg | 271mg | 8% |
| Calcium | 87mg | 16mg | 7% |
| Copper | 0.04mg | 0.1mg | 7% |
| Calories | 50kcal | 160kcal | 6% |
| Vitamin B6 | 0.013mg | 0.088mg | 6% |
| Fiber | 0.5g | 1.8g | 5% |
| Choline | 23.7mg | 4% | |
| Folate | 12µg | 27µg | 4% |
| Magnesium | 5mg | 21mg | 4% |
| Selenium | 2.8µg | 0.7µg | 4% |
| Vitamin B1 | 0.055mg | 0.087mg | 3% |
| Phosphorus | 15mg | 27mg | 2% |
| Zinc | 0.13mg | 0.34mg | 2% |
| Vitamin B2 | 0.025mg | 0.048mg | 2% |
| Vitamin B3 | 0.52mg | 0.854mg | 2% |
| Vitamin K | 0.1µg | 1.9µg | 2% |
| Vitamin E | 0.02mg | 0.19mg | 1% |
| Vitamin B5 | 0.071mg | 0.107mg | 1% |
| Protein | 1.44g | 1.36g | 0% |
| Fats | 0.21g | 0.28g | 0% |
| Net carbs | 10.02g | 36.26g | N/A |
| Sugar | 0.03g | 1.7g | N/A |
| Sodium | 6mg | 14mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Saturated fat | 0.033g | 0.074g | 0% |
| Monounsaturated fat | 0.028g | 0.075g | 0% |
| Polyunsaturated fat | 0.114g | 0.048g | 0% |
| Tryptophan | 0.02mg | 0.019mg | 0% |
| Threonine | 0.045mg | 0.028mg | 0% |
| Isoleucine | 0.063mg | 0.027mg | 0% |
| Leucine | 0.11mg | 0.039mg | 0% |
| Lysine | 0.037mg | 0.044mg | 0% |
| Methionine | 0.027mg | 0.011mg | 0% |
| Phenylalanine | 0.078mg | 0.026mg | 0% |
| Valine | 0.07mg | 0.035mg | 0% |
| Histidine | 0.033mg | 0.02mg | 0% |
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% |
