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  6. Porridge vs. Corn raw

Porridge vs. Corn raw — In-Depth Nutrition Comparison

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Significant differences between porridge and corn raw

  • Porridge has more iron and calcium; however, corn raw 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 corn raw.
  • Corn raw has 44 times less calcium than porridge. Porridge has 87mg of calcium, while corn raw has 2mg.
  • Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of corn raw is 52.

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 Corn raw infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +4250%
Contains more IronIron +619.2%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +366.7%
Contains more MagnesiumMagnesium +640%
Contains more PotassiumPotassium +1587.5%
Contains more CopperCopper +35%
Contains more ZincZinc +253.8%
Contains more PhosphorusPhosphorus +493.3%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +181.8%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +240.4%
Contains more Vitamin B5Vitamin B5 +909.9%
Contains more Vitamin B6Vitamin B6 +615.4%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +250%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Corn raw DV% diff.
Iron 3.74mg 0.52mg 40%
Vitamin B5 0.071mg 0.717mg 13%
Phosphorus 15mg 89mg 11%
Calcium 87mg 2mg 9%
Vitamin C 0mg 6.8mg 8%
Magnesium 5mg 37mg 8%
Vitamin B1 0.055mg 0.155mg 8%
Vitamin B3 0.52mg 1.77mg 8%
Folate 12µg 42µg 8%
Potassium 16mg 270mg 7%
Manganese 0mg 0.163mg 7%
Fiber 0.5g 2g 6%
Vitamin B6 0.013mg 0.093mg 6%
Protein 1.44g 3.27g 4%
Selenium 2.8µg 0.6µg 4%
Choline 23mg 4%
Carbs 10.52g 18.7g 3%
Zinc 0.13mg 0.46mg 3%
Calories 50kcal 86kcal 2%
Fats 0.21g 1.35g 2%
Copper 0.04mg 0.054mg 2%
Starch 5.7g 2%
Vitamin B2 0.025mg 0.055mg 2%
Polyunsaturated fat 0.114g 0.487g 2%
Fructose 1.94g 2%
Vitamin A 0µg 9µg 1%
Saturated fat 0.033g 0.325g 1%
Monounsaturated fat 0.028g 0.432g 1%
Protein per 100 calories 2.9g 3.8g N/A
Calories per 10 g protein 347kcal 263kcal N/A
Weight per 100 calories 200g 116g N/A
Net carbs 10.02g 16.7g N/A
Sugar 0.03g 6.26g N/A
Sodium 6mg 15mg 0%
Vitamin E 0.02mg 0.07mg 0%
Vitamin K 0.1µg 0.3µg 0%
Tryptophan 0.02mg 0.023mg 0%
Threonine 0.045mg 0.129mg 0%
Isoleucine 0.063mg 0.129mg 0%
Leucine 0.11mg 0.348mg 0%
Lysine 0.037mg 0.137mg 0%
Methionine 0.027mg 0.067mg 0%
Phenylalanine 0.078mg 0.15mg 0%
Valine 0.07mg 0.185mg 0%
Histidine 0.033mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more WaterWater +15.2%
Contains more ProteinProtein +127.1%
Contains more FatsFats +542.9%
Contains more CarbsCarbs +77.8%
Contains more OtherOther +186.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -89.8%
Contains more Mono. FatMonounsaturated fat +1442.9%
Contains more Poly. FatPolyunsaturated fat +327.2%

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 raw - 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.