Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Porridge
  5. Compare
  6. Porridge vs. Onion

Porridge vs. Onion — In-Depth Nutrition Comparison

Compare

A recap on differences between porridge and onions

  • Porridge has more iron and calcium; however, onions are higher in vitamin B6, vitamin C, and manganese.
  • Porridge covers your daily iron needs 44% more than onions.
  • Onions contain 4 times less calcium than porridge. Porridge contains 87mg of calcium, while onions contain 23mg.
  • Porridge has less sugar.
  • The glycemic index of porridge is higher.

Food varieties used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Onions, raw.

Infographic

Porridge vs Onion 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.
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%
Onion
Onion
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more CalciumCalcium +278.3%
Contains more IronIron +1681%
Contains more SeleniumSelenium +460%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +812.5%
Contains more ZincZinc +30.8%
Contains more PhosphorusPhosphorus +93.3%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +∞%
~equal in Copper ~0.039mg

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%
Onion
Onion
6
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin B1Vitamin B1 +19.6%
Contains more Vitamin B3Vitamin B3 +348.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +73.2%
Contains more Vitamin B6Vitamin B6 +823.1%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +58.3%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.02mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.027mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Onion DV% diff.
Iron 3.74mg 0.21mg 44%
Vitamin C 0mg 7.4mg 8%
Vitamin B6 0.013mg 0.12mg 8%
Calcium 87mg 23mg 6%
Manganese 0mg 0.129mg 6%
Fiber 0.5g 1.7g 5%
Selenium 2.8µg 0.5µg 4%
Potassium 16mg 146mg 4%
Vitamin B3 0.52mg 0.116mg 3%
Folate 12µg 19µg 2%
Phosphorus 15mg 29mg 2%
Fructose 1.29g 2%
Choline 6.1mg 1%
Vitamin B5 0.071mg 0.123mg 1%
Polyunsaturated fat 0.114g 0.017g 1%
Protein 1.44g 1.1g 1%
Vitamin B1 0.055mg 0.046mg 1%
Calories 50kcal 40kcal 1%
Magnesium 5mg 10mg 1%
Fats 0.21g 0.1g 0%
Net carbs 10.02g 7.64g N/A
Carbs 10.52g 9.34g 0%
Sugar 0.03g 4.24g N/A
Copper 0.04mg 0.039mg 0%
Zinc 0.13mg 0.17mg 0%
Sodium 6mg 4mg 0%
Vitamin E 0.02mg 0.02mg 0%
Vitamin B2 0.025mg 0.027mg 0%
Vitamin K 0.1µg 0.4µg 0%
Saturated fat 0.033g 0.042g 0%
Monounsaturated fat 0.028g 0.013g 0%
Tryptophan 0.02mg 0.014mg 0%
Threonine 0.045mg 0.021mg 0%
Isoleucine 0.063mg 0.014mg 0%
Leucine 0.11mg 0.025mg 0%
Lysine 0.037mg 0.039mg 0%
Methionine 0.027mg 0.002mg 0%
Phenylalanine 0.078mg 0.025mg 0%
Valine 0.07mg 0.021mg 0%
Histidine 0.033mg 0.014mg 0%

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
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +30.9%
Contains more FatsFats +110%
Contains more CarbsCarbs +12.6%
Contains more OtherOther +59.1%
~equal in Water ~89.11g

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
Onion
Onion
0
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated fat -21.4%
Contains more Mono. FatMonounsaturated fat +115.4%
Contains more Poly. FatPolyunsaturated fat +570.6%

People also compare

Porridge
Porridge vs Oatmeal
Oatmeal
Porridge
Porridge vs Cereal
Cereal
Porridge
Porridge vs Pâté
Pâté
Onion
Onion vs Chives
Chives
Onion
Onion vs Parsley
Parsley
Onion
Onion vs Radish
Radish

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.