Porridge vs. Cornmeal — In-Depth Nutrition Comparison

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A recap on the 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.

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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.

Porridge

Cornmeal

Contains more CalciumCalcium	+2800%
Contains less SodiumSodium	-14.3%

Contains more MagnesiumMagnesium	+540%
Contains more PotassiumPotassium	+787.5%
Contains more IronIron	+16.6%
Contains more CopperCopper	+90%
Contains more ZincZinc	+407.7%
Contains more PhosphorusPhosphorus	+560%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+275%

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.

Porridge

Cornmeal

Contains more Vitamin KVitamin K

+∞%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+500%
Contains more Vitamin B1Vitamin B1	+901.8%
Contains more Vitamin B2Vitamin B2	+1428%
Contains more Vitamin B3Vitamin B3	+855.4%
Contains more Vitamin B5Vitamin B5	+238%
Contains more Vitamin B6Vitamin B6	+1300%
Contains more FolateFolate	+1641.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	12µg	209µg	49%
Vitamin B1	0.055mg	0.551mg	41%
Starch		73.3g	30%
Vitamin B3	0.52mg	4.968mg	28%
Vitamin B2	0.025mg	0.382mg	27%
Carbs	10.52g	79.45g	23%
Calories	50kcal	370kcal	16%
Fiber	0.5g	3.9g	14%
Selenium	2.8µg	10.5µg	14%
Vitamin B6	0.013mg	0.182mg	13%
Phosphorus	15mg	99mg	12%
Protein	1.44g	7.11g	11%
Calcium	87mg	3mg	8%
Iron	3.74mg	4.36mg	8%
Manganese	0mg	0.174mg	8%
Magnesium	5mg	32mg	6%
Zinc	0.13mg	0.66mg	5%
Polyunsaturated fat	0.114g	0.828g	5%
Potassium	16mg	142mg	4%
Copper	0.04mg	0.076mg	4%
Vitamin B5	0.071mg	0.24mg	3%
Fats	0.21g	1.75g	2%
Choline		8.6mg	2%
Vitamin A	0µg	11µg	1%
Vitamin E	0.02mg	0.12mg	1%
Saturated fat	0.033g	0.22g	1%
Monounsaturated fat	0.028g	0.39g	1%
Protein per 100 calories	2.9g	1.9g	N/A
Calories per 10 g protein	347kcal	520kcal	N/A
Weight per 100 calories	200g	27g	N/A
Net carbs	10.02g	75.55g	N/A
Sugar	0.03g	1.61g	N/A
Sodium	6mg	7mg	0%
Vitamin K	0.1µg	0µg	0%
Tryptophan	0.02mg	0.038mg	0%
Threonine	0.045mg	0.172mg	0%
Isoleucine	0.063mg	0.242mg	0%
Leucine	0.11mg	1.006mg	0%
Lysine	0.037mg	0.105mg	0%
Methionine	0.027mg	0.162mg	0%
Phenylalanine	0.078mg	0.366mg	0%
Valine	0.07mg	0.337mg	0%
Histidine	0.033mg	0.172mg	0%
Fructose		0.17g	0%