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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.

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.
Contains more Calcium +4250%
Contains more Iron +619.2%
Contains less Sodium -60%
Contains more Selenium +366.7%
Contains more Magnesium +640%
Contains more Phosphorus +493.3%
Contains more Potassium +1587.5%
Contains more Zinc +253.8%
Contains more Copper +35%
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% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Contains more Calcium +4250%
Contains more Iron +619.2%
Contains less Sodium -60%
Contains more Selenium +366.7%
Contains more Magnesium +640%
Contains more Phosphorus +493.3%
Contains more Potassium +1587.5%
Contains more Zinc +253.8%
Contains more Copper +35%
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.
:
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +15.2%
Contains more Protein +127.1%
Contains more Fats +542.9%
Contains more Carbs +77.8%
Contains more Other +186.4%
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 Water +15.2%
Contains more Protein +127.1%
Contains more Fats +542.9%
Contains more Carbs +77.8%
Contains more Other +186.4%

Fat Type Comparison

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

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 raw
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 Corn raw Opinion
Net carbs 10.02g 16.7g Corn raw
Protein 1.44g 3.27g Corn raw
Fats 0.21g 1.35g Corn raw
Carbs 10.52g 18.7g Corn raw
Calories 50kcal 86kcal Corn raw
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 0.03g 6.26g Porridge
Fiber 0.5g 2g Corn raw
Calcium 87mg 2mg Porridge
Iron 3.74mg 0.52mg Porridge
Magnesium 5mg 37mg Corn raw
Phosphorus 15mg 89mg Corn raw
Potassium 16mg 270mg Corn raw
Sodium 6mg 15mg Porridge
Zinc 0.13mg 0.46mg Corn raw
Copper 0.04mg 0.054mg Corn raw
Manganese 0mg 0.163mg Corn raw
Selenium 2.8µg 0.6µg Porridge
Vitamin A 0IU 187IU Corn raw
Vitamin A RAE 0µg 9µg Corn raw
Vitamin E 0.02mg 0.07mg Corn raw
Vitamin C 0mg 6.8mg Corn raw
Vitamin B1 0.055mg 0.155mg Corn raw
Vitamin B2 0.025mg 0.055mg Corn raw
Vitamin B3 0.52mg 1.77mg Corn raw
Vitamin B5 0.071mg 0.717mg Corn raw
Vitamin B6 0.013mg 0.093mg Corn raw
Folate 12µg 42µg Corn raw
Vitamin K 0.1µg 0.3µg Corn raw
Tryptophan 0.02mg 0.023mg Corn raw
Threonine 0.045mg 0.129mg Corn raw
Isoleucine 0.063mg 0.129mg Corn raw
Leucine 0.11mg 0.348mg Corn raw
Lysine 0.037mg 0.137mg Corn raw
Methionine 0.027mg 0.067mg Corn raw
Phenylalanine 0.078mg 0.15mg Corn raw
Valine 0.07mg 0.185mg Corn raw
Histidine 0.033mg 0.089mg Corn raw
Saturated Fat 0.033g 0.325g Porridge
Monounsaturated Fat 0.028g 0.432g Corn raw
Polyunsaturated fat 0.114g 0.487g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

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

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
18%
Corn raw
Minerals Daily Need Coverage Score
21%
Porridge
17%
Corn raw

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?
Corn raw
Corn raw is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Corn raw
Corn raw is relatively richer in minerals
Which food is richer in vitamins?
Corn raw
Corn raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.