Porridge vs. Pasta — In-Depth Nutrition Comparison

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What are the differences between porridge and pasta?

Porridge is higher in iron and calcium, yet pasta is higher in folate, vitamin B1, manganese, vitamin B2, phosphorus, copper, and vitamin B12.
Porridge's daily need coverage for iron is 33% more.
Porridge has 15 times more calcium than pasta. While porridge has 87mg of calcium, pasta has only 6mg.
The glycemic index of pasta is lower.

We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Pasta, fresh-refrigerated, plain, cooked types in this article.

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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.

Porridge

Pasta

Contains more CalciumCalcium	+1350%
Contains more IronIron	+228.1%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+260%
Contains more PotassiumPotassium	+50%
Contains more CopperCopper	+132.5%
Contains more ZincZinc	+330.8%
Contains more PhosphorusPhosphorus	+320%
Contains more ManganeseManganese	+∞%

~equal in Sodium ~6mg

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

Pasta

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+280%
Contains more Vitamin B2Vitamin B2	+500%
Contains more Vitamin B3Vitamin B3	+90.8%
Contains more Vitamin B5Vitamin B5	+157.7%
Contains more Vitamin B6Vitamin B6	+161.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+433.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	3.74mg	1.14mg	33%
Vitamin B1	0.055mg	0.209mg	13%
Folate	12µg	64µg	13%
Cholesterol	0mg	33mg	11%
Manganese	0mg	0.224mg	10%
Vitamin B2	0.025mg	0.15mg	10%
Calcium	87mg	6mg	8%
Protein	1.44g	5.15g	7%
Phosphorus	15mg	63mg	7%
Copper	0.04mg	0.093mg	6%
Vitamin B12	0µg	0.14µg	6%
Carbs	10.52g	24.93g	5%
Selenium	2.8µg		5%
Calories	50kcal	131kcal	4%
Zinc	0.13mg	0.56mg	4%
Magnesium	5mg	18mg	3%
Vitamin B3	0.52mg	0.992mg	3%
Fiber	0.5g		2%
Vitamin B5	0.071mg	0.183mg	2%
Vitamin B6	0.013mg	0.034mg	2%
Polyunsaturated fat	0.114g	0.429g	2%
Fats	0.21g	1.05g	1%
Vitamin A	0µg	6µg	1%
Saturated fat	0.033g	0.15g	1%
Protein per 100 calories	2.9g	3.9g	N/A
Calories per 10 g protein	347kcal	254kcal	N/A
Weight per 100 calories	200g	76g	N/A
Net carbs	10.02g	24.93g	N/A
Potassium	16mg	24mg	0%
Sugar	0.03g		N/A
Sodium	6mg	6mg	0%
Vitamin E	0.02mg		0%
Vitamin K	0.1µg		0%
Monounsaturated fat	0.028g	0.124g	0%
Tryptophan	0.02mg	0.065mg	0%
Threonine	0.045mg	0.134mg	0%
Isoleucine	0.063mg	0.197mg	0%
Leucine	0.11mg	0.348mg	0%
Lysine	0.037mg	0.097mg	0%
Methionine	0.027mg	0.079mg	0%
Phenylalanine	0.078mg	0.247mg	0%
Valine	0.07mg	0.217mg	0%
Histidine	0.033mg	0.103mg	0%