Porridge vs. Mustard — In-Depth Nutrition Comparison

Compare

How are porridge and mustard different?

Porridge is higher in iron; however, mustard is richer in selenium, manganese, fiber, phosphorus, magnesium, and vitamin B1.
Daily need coverage for selenium for mustard is 56% higher.
Porridge contains 2 times more iron than mustard. While porridge contains 3.74mg of iron, mustard contains only 1.61mg.
Porridge has less sodium.
Mustard has a lower glycemic index (32) than porridge (66).

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Mustard, prepared, yellow are the varieties used in this article.

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.

Porridge

Mustard

Contains more CalciumCalcium	+38.1%
Contains more IronIron	+132.3%
Contains less SodiumSodium	-99.5%

Contains more MagnesiumMagnesium	+860%
Contains more PotassiumPotassium	+850%
Contains more CopperCopper	+85%
Contains more ZincZinc	+392.3%
Contains more PhosphorusPhosphorus	+620%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+1096.4%

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.

Porridge

Mustard

Contains more FolateFolate

+71.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+1700%
Contains more Vitamin B1Vitamin B1	+221.8%
Contains more Vitamin B2Vitamin B2	+180%
Contains more Vitamin B5Vitamin B5	+257.7%
Contains more Vitamin B6Vitamin B6	+438.5%
Contains more Vitamin KVitamin K	+1300%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.565mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	2.8µg	33.5µg	56%
Sodium	6mg	1104mg	48%
Iron	3.74mg	1.61mg	27%
Manganese	0mg	0.422mg	18%
Fiber	0.5g	4g	14%
Phosphorus	15mg	108mg	13%
Vitamin B1	0.055mg	0.177mg	10%
Magnesium	5mg	48mg	10%
Monounsaturated fat	0.028g	2.182g	5%
Zinc	0.13mg	0.64mg	5%
Protein	1.44g	3.74g	5%
Fats	0.21g	3.34g	5%
Vitamin B5	0.071mg	0.254mg	4%
Potassium	16mg	152mg	4%
Vitamin B6	0.013mg	0.07mg	4%
Polyunsaturated fat	0.114g	0.774g	4%
Choline		22.4mg	4%
Copper	0.04mg	0.074mg	4%
Vitamin B2	0.025mg	0.07mg	3%
Calcium	87mg	63mg	2%
Carbs	10.52g	5.83g	2%
Vitamin E	0.02mg	0.36mg	2%
Folate	12µg	7µg	1%
Vitamin K	0.1µg	1.4µg	1%
Calories	50kcal	60kcal	1%
Vitamin A	0µg	5µg	1%
Saturated fat	0.033g	0.214g	1%
Vitamin C	0mg	0.3mg	0%
Net carbs	10.02g	1.83g	N/A
Sugar	0.03g	0.92g	N/A
Starch		0.64g	0%
Vitamin B3	0.52mg	0.565mg	0%
Trans fat		0.009g	N/A
Tryptophan	0.02mg	0.009mg	0%
Threonine	0.045mg	0.167mg	0%
Isoleucine	0.063mg	0.146mg	0%
Leucine	0.11mg	0.292mg	0%
Lysine	0.037mg	0.264mg	0%
Methionine	0.027mg	0.076mg	0%
Phenylalanine	0.078mg	0.161mg	0%
Valine	0.07mg	0.189mg	0%
Histidine	0.033mg	0.119mg	0%
Fructose		0.23g	0%
Omega-3 - ALA		0.373g	N/A
Omega-3 - Eicosatrienoic acid		0.018g	N/A
Omega-6 - Eicosadienoic acid		0.01g	N/A
Omega-6 - Linoleic acid		0.358g	N/A