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Porridge vs. Minestrone — In-Depth Nutrition Comparison

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Summary of differences between porridge and minestrone

  • Porridge has more iron and calcium, while minestrone has more vitamin A and manganese.
  • Porridge covers your daily need for iron, 42% more than minestrone.
  • Porridge contains 6 times more calcium than minestrone. While porridge contains 87mg of calcium, minestrone contains only 14mg.
  • The amount of sodium in porridge is lower.
  • Minestrone has a lower glycemic index. The glycemic index of minestrone is 47, while the glycemic index of porridge is 66.

These are the specific foods used in this comparison Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Soup, minestrone, canned, prepared with equal volume water.

Infographic

Porridge vs Minestrone 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.
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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +521.4%
Contains more IronIron +884.2%
Contains less SodiumSodium -97.6%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +712.5%
Contains more CopperCopper +27.5%
Contains more ZincZinc +138.5%
Contains more PhosphorusPhosphorus +53.3%
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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +38.9%
Contains more Vitamin B3Vitamin B3 +33%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +97.2%
Contains more Vitamin B6Vitamin B6 +215.4%
Contains more FolateFolate +25%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more CarbsCarbs +125.8%
Contains more ProteinProtein +22.9%
Contains more FatsFats +395.2%
Contains more OtherOther +445.5%
~equal in Water ~91.33g

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -85.7%
Contains more Mono. FatMonounsaturated fat +935.7%
Contains more Poly. FatPolyunsaturated fat +303.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Minestrone DV% diff.
Iron 3.74mg 0.38mg 42%
Sodium 6mg 254mg 11%
Calcium 87mg 14mg 7%
Manganese 0mg 0.152mg 7%
Selenium 2.8µg 5%
Vitamin A 0µg 49µg 5%
Vitamin B1 0.055mg 0.022mg 3%
Potassium 16mg 130mg 3%
Vitamin B6 0.013mg 0.041mg 2%
Carbs 10.52g 4.66g 2%
Zinc 0.13mg 0.31mg 2%
Polyunsaturated fat 0.114g 0.46g 2%
Folate 12µg 15µg 1%
Vitamin B5 0.071mg 0.14mg 1%
Vitamin B3 0.52mg 0.391mg 1%
Vitamin B2 0.025mg 0.018mg 1%
Saturated fat 0.033g 0.23g 1%
Monounsaturated fat 0.028g 0.29g 1%
Protein 1.44g 1.77g 1%
Calories 50kcal 34kcal 1%
Fats 0.21g 1.04g 1%
Vitamin C 0mg 0.5mg 1%
Copper 0.04mg 0.051mg 1%
Phosphorus 15mg 23mg 1%
Net carbs 10.02g 4.26g N/A
Cholesterol 0mg 1mg 0%
Magnesium 5mg 3mg 0%
Sugar 0.03g N/A
Fiber 0.5g 0.4g 0%
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.02mg 0.013mg 0%
Threonine 0.045mg 0.043mg 0%
Isoleucine 0.063mg 0.054mg 0%
Leucine 0.11mg 0.098mg 0%
Lysine 0.037mg 0.076mg 0%
Methionine 0.027mg 0.018mg 0%
Phenylalanine 0.078mg 0.064mg 0%
Valine 0.07mg 0.074mg 0%
Histidine 0.033mg 0.03mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Minestrone
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Minestrone
Minerals Daily Need Coverage Score
21%
Porridge
12%
Minestrone

Comparison summary

Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 248mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 0.197g)
Which food is lower in Sugar?
Minestrone
Minestrone is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Minestrone
Minestrone is lower in glycemic index (difference - 19)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.