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Porridge vs. Corn — In-Depth Nutrition Comparison

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Differences between Porridge and Corn

  • Porridge has more Iron, and Calcium, while Corn has more Vitamin B5, Vitamin B6, Phosphorus, Fiber, Vitamin B3, Manganese, Vitamin C, and Potassium.
  • Porridge's daily need coverage for Iron is 41% higher.
  • Corn contains 29 times less Calcium than Porridge. Porridge contains 87mg of Calcium, while Corn contains 3mg.

The food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Porridge vs Corn 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.
:
7
Corn
Contains more Calcium +2800%
Contains more Iron +731.1%
Contains more Selenium +1300%
Contains more Magnesium +420%
Contains more Phosphorus +413.3%
Contains more Potassium +1262.5%
Contains less Sodium -83.3%
Contains more Zinc +376.9%
Contains more Copper +22.5%
Contains more Manganese +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +2800%
Contains more Iron +731.1%
Contains more Selenium +1300%
Contains more Magnesium +420%
Contains more Phosphorus +413.3%
Contains more Potassium +1262.5%
Contains less Sodium -83.3%
Contains more Zinc +376.9%
Contains more Copper +22.5%
Contains more Manganese +∞%

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.
:
10
Corn
Contains more Vitamin A +∞%
Contains more Vitamin E +350%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +69.1%
Contains more Vitamin B2 +128%
Contains more Vitamin B3 +223.7%
Contains more Vitamin B5 +1015.5%
Contains more Vitamin B6 +969.2%
Contains more Folate +91.7%
Contains more Vitamin K +300%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +350%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +69.1%
Contains more Vitamin B2 +128%
Contains more Vitamin B3 +223.7%
Contains more Vitamin B5 +1015.5%
Contains more Vitamin B6 +969.2%
Contains more Folate +91.7%
Contains more Vitamin K +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Corn
Contains more Water +19.3%
Contains more Protein +136.8%
Contains more Fats +614.3%
Contains more Carbs +99.4%
Contains more Other +218.2%
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Water +19.3%
Contains more Protein +136.8%
Contains more Fats +614.3%
Contains more Carbs +99.4%
Contains more Other +218.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Corn
Contains less Saturated Fat -83.2%
Contains more Monounsaturated Fat +1235.7%
Contains more Polyunsaturated fat +428.9%
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -83.2%
Contains more Monounsaturated Fat +1235.7%
Contains more Polyunsaturated fat +428.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Porridge Corn
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Porridge Corn Opinion
Net carbs 10.02g 18.58g Corn
Protein 1.44g 3.41g Corn
Fats 0.21g 1.5g Corn
Carbs 10.52g 20.98g Corn
Calories 50kcal 96kcal Corn
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 0.03g 4.54g Porridge
Fiber 0.5g 2.4g Corn
Calcium 87mg 3mg Porridge
Iron 3.74mg 0.45mg Porridge
Magnesium 5mg 26mg Corn
Phosphorus 15mg 77mg Corn
Potassium 16mg 218mg Corn
Sodium 6mg 1mg Corn
Zinc 0.13mg 0.62mg Corn
Copper 0.04mg 0.049mg Corn
Manganese 0mg 0.167mg Corn
Selenium 2.8µg 0.2µg Porridge
Vitamin A 0IU 263IU Corn
Vitamin A RAE 0µg 13µg Corn
Vitamin E 0.02mg 0.09mg Corn
Vitamin C 0mg 5.5mg Corn
Vitamin B1 0.055mg 0.093mg Corn
Vitamin B2 0.025mg 0.057mg Corn
Vitamin B3 0.52mg 1.683mg Corn
Vitamin B5 0.071mg 0.792mg Corn
Vitamin B6 0.013mg 0.139mg Corn
Folate 12µg 23µg Corn
Vitamin K 0.1µg 0.4µg Corn
Tryptophan 0.02mg 0.023mg Corn
Threonine 0.045mg 0.133mg Corn
Isoleucine 0.063mg 0.133mg Corn
Leucine 0.11mg 0.358mg Corn
Lysine 0.037mg 0.141mg Corn
Methionine 0.027mg 0.069mg Corn
Phenylalanine 0.078mg 0.155mg Corn
Valine 0.07mg 0.191mg Corn
Histidine 0.033mg 0.091mg Corn
Saturated Fat 0.033g 0.197g Porridge
Monounsaturated Fat 0.028g 0.374g Corn
Polyunsaturated fat 0.114g 0.603g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Corn
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Porridge
17%
Corn
Minerals Daily Need Coverage Score
21%
Porridge
14%
Corn

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 4.51g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.164g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.2)
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Corn
Corn is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
  2. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.