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Porridge vs Cornmeal - In-Depth Nutrition Comparison

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A recap on differences between Porridge and Cornmeal

  • Porridge has more Calcium, however Cornmeal is higher in Folate, Vitamin B1, Vitamin B3, Vitamin B2, Selenium, Fiber, Vitamin B6, Phosphorus, and Iron.
  • Cornmeal covers your daily Folate needs 49% more than Porridge.
  • Cornmeal contains 29 times less Calcium than Porridge. Porridge contains 87mg of Calcium, while Cornmeal contains 3mg.

Food varieties used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Cornmeal, degermed, enriched, yellow.

Infographic

Porridge vs Cornmeal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +2800%
Contains less Sodium -14.3%
Contains more Iron +16.6%
Contains more Potassium +787.5%
Contains more Magnesium +540%
Contains more Copper +90%
Contains more Zinc +407.7%
Contains more Phosphorus +560%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Contains more Calcium +2800%
Contains less Sodium -14.3%
Contains more Iron +16.6%
Contains more Potassium +787.5%
Contains more Magnesium +540%
Contains more Copper +90%
Contains more Zinc +407.7%
Contains more Phosphorus +560%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B1 +901.8%
Contains more Vitamin B2 +1428%
Contains more Vitamin B3 +855.4%
Contains more Vitamin B5 +238%
Contains more Vitamin B6 +1300%
Contains more Folate +1641.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 3% 0% 138% 89% 94% 15% 42% 0% 0% 157%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B1 +901.8%
Contains more Vitamin B2 +1428%
Contains more Vitamin B3 +855.4%
Contains more Vitamin B5 +238%
Contains more Vitamin B6 +1300%
Contains more Folate +1641.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Porridge
46
Cornmeal
Mineral Summary Score
24
Porridge
36
Cornmeal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Porridge
43%
Cornmeal
Carbohydrates
11%
Porridge
79%
Cornmeal
Fats
1%
Porridge
8%
Cornmeal

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Porridge Cornmeal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 1.58g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.187g)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 2)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.4)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Porridge Cornmeal Opinion
Calories 50 370 Cornmeal
Protein 1.44 7.11 Cornmeal
Fats 0.21 1.75 Cornmeal
Vitamin C 0 0
Carbs 10.52 79.45 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 3.74 4.36 Cornmeal
Calcium 87 3 Porridge
Potassium 16 142 Cornmeal
Magnesium 5 32 Cornmeal
Sugar 0.03 1.61 Porridge
Fiber 0.5 3.9 Cornmeal
Copper 0.04 0.076 Cornmeal
Zinc 0.13 0.66 Cornmeal
Starch 73.3 Cornmeal
Phosphorus 15 99 Cornmeal
Sodium 6 7 Porridge
Vitamin A 0 214 Cornmeal
Vitamin E 0.02 0.12 Cornmeal
Vitamin D 0 0
Vitamin B1 0.055 0.551 Cornmeal
Vitamin B2 0.025 0.382 Cornmeal
Vitamin B3 0.52 4.968 Cornmeal
Vitamin B5 0.071 0.24 Cornmeal
Vitamin B6 0.013 0.182 Cornmeal
Vitamin B12 0 0
Vitamin K 0.1 0 Porridge
Folate 12 209 Cornmeal
Trans Fat 0 Porridge
Saturated Fat 0.033 0.22 Porridge
Monounsaturated Fat 0.028 0.39 Cornmeal
Polyunsaturated fat 0.114 0.828 Cornmeal
Tryptophan 0.02 0.038 Cornmeal
Threonine 0.045 0.172 Cornmeal
Isoleucine 0.063 0.242 Cornmeal
Leucine 0.11 1.006 Cornmeal
Lysine 0.037 0.105 Cornmeal
Methionine 0.027 0.162 Cornmeal
Phenylalanine 0.078 0.366 Cornmeal
Valine 0.07 0.337 Cornmeal
Histidine 0.033 0.172 Cornmeal
Fructose 0.17 Cornmeal

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.