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Porridge vs. Napa cabbage — In-Depth Nutrition Comparison

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Summary of differences between porridge and napa cabbage

  • Porridge has more iron and calcium, while napa cabbage has more manganese, folate, copper, and vitamin A.
  • Porridge covers your daily need for iron, 38% more than napa cabbage.
  • Porridge contains 3 times more calcium than napa cabbage. While porridge contains 87mg of calcium, napa cabbage contains only 29mg.
  • Napa cabbage has a lower glycemic index. The glycemic index of napa cabbage is 32, 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 Cabbage, napa, cooked.

Infographic

Porridge vs Napa cabbage 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 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
Contains more CalciumCalcium +200%
Contains more IronIron +405.4%
Contains less SodiumSodium -45.5%
Contains more SeleniumSelenium +600%
Contains more MagnesiumMagnesium +60%
Contains more PotassiumPotassium +443.8%
Contains more CopperCopper +140%
Contains more PhosphorusPhosphorus +26.7%
Contains more ManganeseManganese +∞%
~equal in Zinc ~0.14mg

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 11% 4.3% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1000%
Contains more Vitamin B3Vitamin B3 +11.6%
Contains more Vitamin B5Vitamin B5 +102.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +184.6%
Contains more FolateFolate +258.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.025mg
~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% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more ProteinProtein +30.9%
Contains more FatsFats +23.5%
Contains more CarbsCarbs +371.7%
Contains more OtherOther +29.4%
~equal in Water ~96.33g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Napa cabbage DV% diff.
Iron 3.74mg 0.74mg 38%
Manganese 0mg 0.203mg 9%
Folate 12µg 43µg 8%
Copper 0.04mg 0.096mg 6%
Calcium 87mg 29mg 6%
Selenium 2.8µg 0.4µg 4%
Vitamin C 0mg 3.2mg 4%
Vitamin B1 0.055mg 0.005mg 4%
Carbs 10.52g 2.23g 3%
Vitamin B6 0.013mg 0.037mg 2%
Calories 50kcal 12kcal 2%
Fiber 0.5g 2%
Potassium 16mg 87mg 2%
Polyunsaturated fat 0.114g 1%
Phosphorus 15mg 19mg 1%
Vitamin A 0µg 13µg 1%
Protein 1.44g 1.1g 1%
Magnesium 5mg 8mg 1%
Vitamin B5 0.071mg 0.035mg 1%
Fats 0.21g 0.17g 0%
Net carbs 10.02g 2.23g N/A
Sugar 0.03g N/A
Zinc 0.13mg 0.14mg 0%
Sodium 6mg 11mg 0%
Vitamin E 0.02mg 0%
Vitamin B2 0.025mg 0.025mg 0%
Vitamin B3 0.52mg 0.466mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.033g 0%
Monounsaturated fat 0.028g 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Napa cabbage
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
6%
Napa cabbage
Minerals Daily Need Coverage Score
21%
Porridge
12%
Napa cabbage

Comparison summary

Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 5mg)
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0.03g)
Which food is lower in Saturated fat?
Napa cabbage
Napa cabbage is lower in Saturated fat (difference - 0.033g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Napa cabbage
Napa cabbage is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.