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Porridge vs Maize - In-Depth Nutrition Comparison

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Significant differences between Porridge and Maize

  • Porridge has more Iron, and Calcium, however Maize is richer in Vitamin B5, Phosphorus, Vitamin B1, Vitamin B3, Magnesium, Vitamin C, Folate, and Potassium.
  • Porridge covers your daily Iron needs 40% more than Maize.
  • Maize has 44 times less Calcium than Porridge. Porridge has 87mg of Calcium, while Maize has 2mg.

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

Infographic

Porridge vs Maize 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Maize
Contains more Calcium +4250%
Contains more Iron +619.2%
Contains less Sodium -60%
Contains more Magnesium +640%
Contains more Phosphorus +493.3%
Contains more Potassium +1587.5%
Contains more Zinc +253.8%
Contains more Copper +35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +4250%
Contains more Iron +619.2%
Contains less Sodium -60%
Contains more Magnesium +640%
Contains more Phosphorus +493.3%
Contains more Potassium +1587.5%
Contains more Zinc +253.8%
Contains more Copper +35%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
10
Maize
Contains more Vitamin A +∞%
Contains more Vitamin E +250%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +181.8%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +240.4%
Contains more Vitamin B5 +909.9%
Contains more Vitamin B6 +615.4%
Contains more Folate +250%
Contains more Vitamin K +200%
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 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +250%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +181.8%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +240.4%
Contains more Vitamin B5 +909.9%
Contains more Vitamin B6 +615.4%
Contains more Folate +250%
Contains more Vitamin K +200%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Porridge Maize
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Porridge Maize Opinion
Net carbs 10.02g 16.7g Maize
Protein 1.44g 3.27g Maize
Fats 0.21g 1.35g Maize
Carbs 10.52g 18.7g Maize
Calories 50kcal 86kcal Maize
Starch g 5.7g Maize
Fructose g 1.94g Maize
Sugar 0.03g 6.26g Porridge
Fiber 0.5g 2g Maize
Calcium 87mg 2mg Porridge
Iron 3.74mg 0.52mg Porridge
Magnesium 5mg 37mg Maize
Phosphorus 15mg 89mg Maize
Potassium 16mg 270mg Maize
Sodium 6mg 15mg Porridge
Zinc 0.13mg 0.46mg Maize
Copper 0.04mg 0.054mg Maize
Vitamin A 0IU 187IU Maize
Vitamin E 0.02mg 0.07mg Maize
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.8mg Maize
Vitamin B1 0.055mg 0.155mg Maize
Vitamin B2 0.025mg 0.055mg Maize
Vitamin B3 0.52mg 1.77mg Maize
Vitamin B5 0.071mg 0.717mg Maize
Vitamin B6 0.013mg 0.093mg Maize
Folate 12µg 42µg Maize
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0.3µg Maize
Tryptophan 0.02mg 0.023mg Maize
Threonine 0.045mg 0.129mg Maize
Isoleucine 0.063mg 0.129mg Maize
Leucine 0.11mg 0.348mg Maize
Lysine 0.037mg 0.137mg Maize
Methionine 0.027mg 0.067mg Maize
Phenylalanine 0.078mg 0.15mg Maize
Valine 0.07mg 0.185mg Maize
Histidine 0.033mg 0.089mg Maize
Cholesterol 0mg 0mg
Trans Fat g 0g Porridge
Saturated Fat 0.033g 0.325g Porridge
Monounsaturated Fat 0.028g 0.432g Maize
Polyunsaturated fat 0.114g 0.487g Maize

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Maize
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Porridge
18
Maize
Mineral Summary Score
24
Porridge
18
Maize

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Porridge
20%
Maize
Carbohydrates
11%
Porridge
19%
Maize
Fats
1%
Porridge
6%
Maize

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.292g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Maize
Maize is relatively richer in minerals
Which food is richer in vitamins?
Maize
Maize is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
  2. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.