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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +683.6% |
| Contains more ProteinProtein | +393.8% |
| Contains more FatsFats | +733.3% |
| Contains more CarbsCarbs | +655.2% |
| Contains more OtherOther | +131.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85% |
| Contains more Mono. FatMonounsaturated fat | +1292.9% |
| Contains more Poly. FatPolyunsaturated fat | +626.3% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Selenium | 2.8µg | 10.5µg | 14% |
| Fiber | 0.5g | 3.9g | 14% |
| Vitamin B6 | 0.013mg | 0.182mg | 13% |
| Phosphorus | 15mg | 99mg | 12% |
| Protein | 1.44g | 7.11g | 11% |
| Manganese | 0mg | 0.174mg | 8% |
| Iron | 3.74mg | 4.36mg | 8% |
| Calcium | 87mg | 3mg | 8% |
| Magnesium | 5mg | 32mg | 6% |
| Polyunsaturated fat | 0.114g | 0.828g | 5% |
| Zinc | 0.13mg | 0.66mg | 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 E | 0.02mg | 0.12mg | 1% |
| Saturated fat | 0.033g | 0.22g | 1% |
| Vitamin A | 0µg | 11µg | 1% |
| Monounsaturated fat | 0.028g | 0.39g | 1% |
| 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% |
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%
42%
Minerals Daily Need Coverage Score
21%
37%
Comparison summary
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 1.58g)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Porridge is lower in Saturated fat (difference - 0.187g)
Which food is lower in glycemic index?
Porridge is lower in glycemic index (difference - 2)
Which food is cheaper?
Porridge is cheaper (difference - $1.4)
Which food is richer in minerals?
Cornmeal is relatively richer in minerals
Which food is richer in vitamins?
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)