Porridge vs. Jujube — In-Depth Nutrition Comparison
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How are porridge and jujube different?
- Porridge is higher in iron and calcium; however, jujube is richer in vitamin C, potassium, and vitamin B6.
- Daily need coverage for vitamin C for jujube is 77% higher.
- Porridge contains 8 times more iron than jujube. While porridge contains 3.74mg of iron, jujube contains only 0.48mg.
- Jujube has a lower glycemic index (27) than porridge (66).
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Jujube, raw are the varieties used 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 | +314.3% |
| Contains more IronIron | +679.2% |
| Contains more ZincZinc | +160% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more PotassiumPotassium | +1462.5% |
| Contains more CopperCopper | +82.5% |
| Contains more PhosphorusPhosphorus | +53.3% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +∞% |
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 | +175% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +60% |
| Contains more Vitamin B3Vitamin B3 | +73.1% |
| Contains more Vitamin B6Vitamin B6 | +523.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 69mg | 77% |
| Iron | 3.74mg | 0.48mg | 41% |
| Calcium | 87mg | 21mg | 7% |
| Potassium | 16mg | 250mg | 7% |
| Selenium | 2.8µg | 5% | |
| Vitamin B6 | 0.013mg | 0.081mg | 5% |
| Manganese | 0mg | 0.084mg | 4% |
| Copper | 0.04mg | 0.073mg | 4% |
| Folate | 12µg | 3% | |
| Carbs | 10.52g | 20.23g | 3% |
| Vitamin B1 | 0.055mg | 0.02mg | 3% |
| Fiber | 0.5g | 2% | |
| Vitamin B3 | 0.52mg | 0.9mg | 2% |
| Polyunsaturated fat | 0.114g | 1% | |
| Vitamin B5 | 0.071mg | 1% | |
| Vitamin B2 | 0.025mg | 0.04mg | 1% |
| Calories | 50kcal | 79kcal | 1% |
| Phosphorus | 15mg | 23mg | 1% |
| Zinc | 0.13mg | 0.05mg | 1% |
| Magnesium | 5mg | 10mg | 1% |
| Protein | 1.44g | 1.2g | 0% |
| Fats | 0.21g | 0.2g | 0% |
| Net carbs | 10.02g | 20.23g | N/A |
| Sugar | 0.03g | N/A | |
| Sodium | 6mg | 3mg | 0% |
| Vitamin E | 0.02mg | 0% | |
| Vitamin A | 0µg | 2µg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Saturated fat | 0.033g | 0% | |
| Monounsaturated fat | 0.028g | 0% | |
| Tryptophan | 0.02mg | 0% | |
| Threonine | 0.045mg | 0% | |
| Isoleucine | 0.063mg | 0% | |
| Leucine | 0.11mg | 0% | |
| Lysine | 0.037mg | 0% | |
| Methionine | 0.027mg | 0% | |
| Phenylalanine | 0.078mg | 0% | |
| Valine | 0.07mg | 0% | |
| Histidine | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +20% |
| Contains more WaterWater | +12.5% |
| Contains more CarbsCarbs | +92.3% |
| Contains more OtherOther | +131.8% |
~equal in
Fats
~0.2g
