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Porridge vs. Chicken soup — In-Depth Nutrition Comparison

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A recap on differences between porridge and chicken soup

  • Porridge has more iron and calcium; however, chicken soup is higher in vitamin B3.
  • Porridge covers your daily iron needs 44% more than chicken soup.
  • Chicken soup contains 29 times less calcium than porridge. Porridge contains 87mg of calcium, while chicken soup contains 3mg.
  • Porridge has less sodium.
  • The glycemic index of porridge is higher.

Food varieties used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Soup, stock, chicken, home-prepared.

Infographic

Porridge vs Chicken soup 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.
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 2.9% 0.9% 9.3% 7.9% 18% 3.8% 12% 19% 0% 12%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +2800%
Contains more IronIron +1681%
Contains less SodiumSodium -95.8%
Contains more SeleniumSelenium +27.3%
Contains more PotassiumPotassium +556.3%
Contains more CopperCopper +35%
Contains more PhosphorusPhosphorus +80%
~equal in Zinc ~0.14mg
~equal in Manganese ~mg

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 0.67% 0.33% 0.6% 0% 8.8% 20% 30% 0% 14% 0% 0.5% 3.8% 5%
Contains more Vitamin B1Vitamin B1 +57.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +140%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B2Vitamin B2 +240%
Contains more Vitamin B3Vitamin B3 +204.6%
Contains more Vitamin B6Vitamin B6 +369.2%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Chicken soup DV% diff.
Iron 3.74mg 0.21mg 44%
Calcium 87mg 3mg 8%
Vitamin B3 0.52mg 1.584mg 7%
Sodium 6mg 143mg 6%
Vitamin B2 0.025mg 0.085mg 5%
Vitamin B6 0.013mg 0.061mg 4%
Potassium 16mg 105mg 3%
Carbs 10.52g 3.53g 2%
Choline 9.2mg 2%
Protein 1.44g 2.52g 2%
Folate 12µg 5µg 2%
Fiber 0.5g 0g 2%
Copper 0.04mg 0.054mg 2%
Phosphorus 15mg 27mg 2%
Fats 0.21g 1.2g 2%
Vitamin B1 0.055mg 0.035mg 2%
Saturated fat 0.033g 0.321g 1%
Monounsaturated fat 0.028g 0.582g 1%
Polyunsaturated fat 0.114g 0.213g 1%
Vitamin B5 0.071mg 1%
Calories 50kcal 36kcal 1%
Selenium 2.8µg 2.2µg 1%
Cholesterol 0mg 3mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 10.02g 3.53g N/A
Magnesium 5mg 4mg 0%
Sugar 0.03g 1.58g N/A
Zinc 0.13mg 0.14mg 0%
Vitamin A 0µg 1µg 0%
Vitamin E 0.02mg 0.03mg 0%
Vitamin K 0.1µg 0.2µg 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 0%

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
3% 4% 92%
Protein: 2.52 g
Fats: 1.2 g
Carbs: 3.53 g
Water: 92.15 g
Other: 0.6 g
Contains more CarbsCarbs +198%
Contains more ProteinProtein +75%
Contains more FatsFats +471.4%
Contains more OtherOther +172.7%
~equal in Water ~92.15g

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
29% 52% 19%
Saturated fat: Sat. Fat 0.321 g
Monounsaturated fat: Mono. Fat 0.582 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains less Sat. FatSaturated fat -89.7%
Contains more Mono. FatMonounsaturated fat +1978.6%
Contains more Poly. FatPolyunsaturated fat +86.8%

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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. Chicken soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172884/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.