Porridge vs. Egg white — In-Depth Nutrition Comparison
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What are the differences between porridge and egg whites?
- Porridge is higher in iron and calcium, yet egg whites are higher in vitamin B2 and selenium.
- Porridge's daily need coverage for iron is 46% more.
- Porridge has 12 times more calcium than egg whites. While porridge has 87mg of calcium, egg whites have only 7mg.
- The amount of sodium in porridge is lower.
- The glycemic index of egg whites is lower.
We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Egg, white, raw, fresh types in this article.
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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 | +1142.9% |
| Contains more IronIron | +4575% |
| Contains more CopperCopper | +73.9% |
| Contains more ZincZinc | +333.3% |
| Contains less SodiumSodium | -96.4% |
| Contains more MagnesiumMagnesium | +120% |
| Contains more PotassiumPotassium | +918.8% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +614.3% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1275% |
| Contains more Vitamin B3Vitamin B3 | +395.2% |
| Contains more Vitamin B6Vitamin B6 | +160% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin B2Vitamin B2 | +1656% |
| Contains more Vitamin B5Vitamin B5 | +167.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.74mg | 0.08mg | 46% |
| Vitamin B2 | 0.025mg | 0.439mg | 32% |
| Selenium | 2.8µg | 20µg | 31% |
| Protein | 1.44g | 10.9g | 19% |
| Calcium | 87mg | 7mg | 8% |
| Sodium | 6mg | 166mg | 7% |
| Vitamin B1 | 0.055mg | 0.004mg | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Potassium | 16mg | 163mg | 4% |
| Carbs | 10.52g | 0.73g | 3% |
| Vitamin B3 | 0.52mg | 0.105mg | 3% |
| Fiber | 0.5g | 0g | 2% |
| Copper | 0.04mg | 0.023mg | 2% |
| Vitamin B5 | 0.071mg | 0.19mg | 2% |
| Folate | 12µg | 4µg | 2% |
| Magnesium | 5mg | 11mg | 1% |
| Zinc | 0.13mg | 0.03mg | 1% |
| Vitamin B6 | 0.013mg | 0.005mg | 1% |
| Polyunsaturated fat | 0.114g | 0g | 1% |
| Calories | 50kcal | 52kcal | 0% |
| Fats | 0.21g | 0.17g | 0% |
| Net carbs | 10.02g | 0.73g | N/A |
| Sugar | 0.03g | 0.71g | N/A |
| Phosphorus | 15mg | 15mg | 0% |
| Vitamin E | 0.02mg | 0mg | 0% |
| Manganese | 0mg | 0.011mg | 0% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Choline | 1.1mg | 0% | |
| Saturated fat | 0.033g | 0g | 0% |
| Monounsaturated fat | 0.028g | 0g | 0% |
| Tryptophan | 0.02mg | 0.125mg | 0% |
| Threonine | 0.045mg | 0.449mg | 0% |
| Isoleucine | 0.063mg | 0.661mg | 0% |
| Leucine | 0.11mg | 1.016mg | 0% |
| Lysine | 0.037mg | 0.806mg | 0% |
| Methionine | 0.027mg | 0.399mg | 0% |
| Phenylalanine | 0.078mg | 0.686mg | 0% |
| Valine | 0.07mg | 0.809mg | 0% |
| Histidine | 0.033mg | 0.29mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +23.5% |
| Contains more CarbsCarbs | +1341.1% |
| Contains more ProteinProtein | +656.9% |
| Contains more OtherOther | +186.4% |
~equal in
Water
~87.57g
