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  6. Porridge vs. Plantain raw

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

Porridge vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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%
~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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.052mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Plantain raw 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%

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
32% 65%
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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
59% 13% 28%
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%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.