Porridge vs. Plantain raw — In-Depth Nutrition Comparison
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Significant differences between porridge and plantain raw
- Porridge has more iron and calcium; however, plantain raw is richer in vitamin A, vitamin B6, vitamin C, potassium, magnesium, and fiber.
- Porridge covers your daily iron needs 39% more than plantain raw.
- Plantain raw has 29 times less calcium than porridge. Porridge has 87mg of calcium, while plantain raw has 3mg.
- Porridge contains less sugar.
- Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of plantain raw is 37.
Specific food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Plantains, raw.
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 | +2800% |
| Contains more IronIron | +523.3% |
| Contains more SeleniumSelenium | +86.7% |
| Contains more MagnesiumMagnesium | +640% |
| Contains more PotassiumPotassium | +3018.8% |
| Contains more CopperCopper | +102.5% |
| Contains more PhosphorusPhosphorus | +126.7% |
| Contains less SodiumSodium | -33.3% |
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 | +600% |
| Contains more Vitamin B2Vitamin B2 | +116% |
| Contains more Vitamin B3Vitamin B3 | +31.9% |
| Contains more Vitamin B5Vitamin B5 | +266.2% |
| Contains more Vitamin B6Vitamin B6 | +2200% |
| Contains more Vitamin KVitamin K | +600% |
| Contains more FolateFolate | +83.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.44 g
Fats:
0.21 g
Carbs:
10.52 g
Water:
87.61 g
Other:
0.22 g
Protein:
1.3 g
Fats:
0.37 g
Carbs:
31.89 g
Water:
65.28 g
Other:
1.16 g
| Contains more WaterWater | +34.2% |
| Contains more FatsFats | +76.2% |
| Contains more CarbsCarbs | +203.1% |
| Contains more OtherOther | +427.3% |
~equal in
Protein
~1.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.033 g
Monounsaturated fat:
Mono. Fat
0.028 g
Polyunsaturated fat:
Poly. Fat
0.114 g
Saturated fat:
Sat. Fat
0.143 g
Monounsaturated fat:
Mono. Fat
0.032 g
Polyunsaturated fat:
Poly. Fat
0.069 g
| Contains less Sat. FatSaturated fat | -76.9% |
| Contains more Poly. FatPolyunsaturated fat | +65.2% |
| Contains more Mono. FatMonounsaturated fat | +14.3% |
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 Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 3.74mg | 0.6mg | 39% |
| Vitamin B6 | 0.013mg | 0.299mg | 22% |
| Vitamin C | 0mg | 18.4mg | 20% |
| Potassium | 16mg | 499mg | 14% |
| Magnesium | 5mg | 37mg | 8% |
| Calcium | 87mg | 3mg | 8% |
| Carbs | 10.52g | 31.89g | 7% |
| Fiber | 0.5g | 2.3g | 7% |
| Vitamin A | 0µg | 56µg | 6% |
| Copper | 0.04mg | 0.081mg | 5% |
| Calories | 50kcal | 122kcal | 4% |
| Vitamin B5 | 0.071mg | 0.26mg | 4% |
| Folate | 12µg | 22µg | 3% |
| Phosphorus | 15mg | 34mg | 3% |
| Vitamin B2 | 0.025mg | 0.054mg | 2% |
| Selenium | 2.8µg | 1.5µg | 2% |
| Choline | 13.5mg | 2% | |
| Vitamin E | 0.02mg | 0.14mg | 1% |
| Saturated fat | 0.033g | 0.143g | 1% |
| Vitamin B3 | 0.52mg | 0.686mg | 1% |
| Vitamin K | 0.1µg | 0.7µg | 1% |
| Protein | 1.44g | 1.3g | 0% |
| Fats | 0.21g | 0.37g | 0% |
| Net carbs | 10.02g | 29.59g | N/A |
| Sugar | 0.03g | 15g | N/A |
| Zinc | 0.13mg | 0.14mg | 0% |
| Sodium | 6mg | 4mg | 0% |
| Vitamin B1 | 0.055mg | 0.052mg | 0% |
| Monounsaturated fat | 0.028g | 0.032g | 0% |
| Polyunsaturated fat | 0.114g | 0.069g | 0% |
| Tryptophan | 0.02mg | 0.015mg | 0% |
| Threonine | 0.045mg | 0.034mg | 0% |
| Isoleucine | 0.063mg | 0.036mg | 0% |
| Leucine | 0.11mg | 0.059mg | 0% |
| Lysine | 0.037mg | 0.06mg | 0% |
| Methionine | 0.027mg | 0.017mg | 0% |
| Phenylalanine | 0.078mg | 0.044mg | 0% |
| Valine | 0.07mg | 0.046mg | 0% |
| Histidine | 0.033mg | 0.064mg | 0% |
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%
18%
Minerals Daily Need Coverage Score
21%
15%
Comparison summary
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 14.97g)
Which food is lower in Saturated fat?
Porridge is lower in Saturated fat (difference - 0.11g)
Which food contains less Sodium?
Plantain raw contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Plantain raw is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Plantain raw is relatively richer in vitamins
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?
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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.