Porridge vs. Mashed potato — In-Depth Nutrition Comparison
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Important differences between porridge and mashed potato
- Porridge has more iron and calcium; however, mashed potato has more vitamin B6, potassium, phosphorus, and polyunsaturated fat.
- Porridge's daily need coverage for iron is 43% more.
- Porridge has 5 times more calcium than mashed potato. Porridge has 87mg of calcium, while mashed potato has 18mg.
- Porridge is lower in sodium.
- Mashed potato has a higher glycemic index than porridge.
The food varieties used in the comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Fast foods, potato, mashed.
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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 | +383.3% |
| Contains more IronIron | +1106.5% |
| Contains more CopperCopper | +14.3% |
| Contains less SodiumSodium | -98% |
| Contains more SeleniumSelenium | +250% |
| Contains more MagnesiumMagnesium | +200% |
| Contains more PotassiumPotassium | +1687.5% |
| Contains more ZincZinc | +69.2% |
| Contains more PhosphorusPhosphorus | +293.3% |
| 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.
| Contains more Vitamin B1Vitamin B1 | +266.7% |
| Contains more Vitamin B2Vitamin B2 | +66.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +33.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2000% |
| Contains more Vitamin B3Vitamin B3 | +107.7% |
| Contains more Vitamin B6Vitamin B6 | +823.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +5800% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.74mg | 0.31mg | 43% |
| Sodium | 6mg | 306mg | 13% |
| Vitamin B6 | 0.013mg | 0.12mg | 8% |
| Polyunsaturated fat | 0.114g | 1.342g | 8% |
| Potassium | 16mg | 286mg | 8% |
| Calcium | 87mg | 18mg | 7% |
| Phosphorus | 15mg | 59mg | 6% |
| Vitamin K | 0.1µg | 5.9µg | 5% |
| Vitamin A | 0µg | 43µg | 5% |
| Starch | 12.1g | 5% | |
| Fats | 0.21g | 2.82g | 4% |
| Selenium | 2.8µg | 0.8µg | 4% |
| Manganese | 0mg | 0.098mg | 4% |
| Vitamin B3 | 0.52mg | 1.08mg | 4% |
| Vitamin E | 0.02mg | 0.42mg | 3% |
| Fiber | 0.5g | 1.3g | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Vitamin B1 | 0.055mg | 0.015mg | 3% |
| Choline | 13.4mg | 2% | |
| Saturated fat | 0.033g | 0.577g | 2% |
| Monounsaturated fat | 0.028g | 0.72g | 2% |
| Calories | 50kcal | 89kcal | 2% |
| Magnesium | 5mg | 15mg | 2% |
| Vitamin B2 | 0.025mg | 0.015mg | 1% |
| Vitamin B5 | 0.071mg | 1% | |
| Zinc | 0.13mg | 0.22mg | 1% |
| Copper | 0.04mg | 0.035mg | 1% |
| Folate | 12µg | 9µg | 1% |
| Carbs | 10.52g | 14.65g | 1% |
| Protein | 1.44g | 1.65g | 0% |
| Net carbs | 10.02g | 13.35g | N/A |
| Sugar | 0.03g | 0.5g | N/A |
| Trans fat | 0.105g | N/A | |
| 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% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.44 g
Fats:
0.21 g
Carbs:
10.52 g
Water:
87.61 g
Other:
0.22 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +14.6% |
| Contains more FatsFats | +1242.9% |
| Contains more CarbsCarbs | +39.3% |
| Contains more OtherOther | +472.7% |
~equal in
Water
~79.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.033 g
Monounsaturated fat:
Mono. Fat
0.028 g
Polyunsaturated fat:
Poly. Fat
0.114 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -94.3% |
| Contains more Mono. FatMonounsaturated fat | +2471.4% |
| Contains more Poly. FatPolyunsaturated fat | +1077.2% |
