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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 amount of Cholesterol in Porridge 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.

Infographic

Porridge vs Pasta 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Pasta
Contains more Calcium +1350%
Contains more Iron +228.1%
Contains more Magnesium +260%
Contains more Phosphorus +320%
Contains more Potassium +50%
Contains more Zinc +330.8%
Contains more Copper +132.5%
Equal in Sodium - 6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 43% 13% 27% 3% 1% 16% 31%
Contains more Calcium +1350%
Contains more Iron +228.1%
Contains more Magnesium +260%
Contains more Phosphorus +320%
Contains more Potassium +50%
Contains more Zinc +330.8%
Contains more Copper +132.5%
Equal in Sodium - 6

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Pasta
Contains more Vitamin A +∞%
Contains more Vitamin B1 +280%
Contains more Vitamin B2 +500%
Contains more Vitamin B3 +90.8%
Contains more Vitamin B5 +157.7%
Contains more Vitamin B6 +161.5%
Contains more Folate +433.3%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +280%
Contains more Vitamin B2 +500%
Contains more Vitamin B3 +90.8%
Contains more Vitamin B5 +157.7%
Contains more Vitamin B6 +161.5%
Contains more Folate +433.3%
Contains more Vitamin B12 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Porridge Pasta
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Porridge Pasta Opinion
Net carbs 10.02g 24.93g Pasta
Protein 1.44g 5.15g Pasta
Fats 0.21g 1.05g Pasta
Carbs 10.52g 24.93g Pasta
Calories 50kcal 131kcal Pasta
Starch g g
Fructose g g
Sugar 0.03g g Pasta
Fiber 0.5g g Porridge
Calcium 87mg 6mg Porridge
Iron 3.74mg 1.14mg Porridge
Magnesium 5mg 18mg Pasta
Phosphorus 15mg 63mg Pasta
Potassium 16mg 24mg Pasta
Sodium 6mg 6mg
Zinc 0.13mg 0.56mg Pasta
Copper 0.04mg 0.093mg Pasta
Vitamin A 0IU 20IU Pasta
Vitamin E 0.02mg mg Porridge
Vitamin D 0IU IU Porridge
Vitamin D 0µg µg Porridge
Vitamin C 0mg 0mg
Vitamin B1 0.055mg 0.209mg Pasta
Vitamin B2 0.025mg 0.15mg Pasta
Vitamin B3 0.52mg 0.992mg Pasta
Vitamin B5 0.071mg 0.183mg Pasta
Vitamin B6 0.013mg 0.034mg Pasta
Folate 12µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 0.1µg µg Porridge
Tryptophan 0.02mg 0.065mg Pasta
Threonine 0.045mg 0.134mg Pasta
Isoleucine 0.063mg 0.197mg Pasta
Leucine 0.11mg 0.348mg Pasta
Lysine 0.037mg 0.097mg Pasta
Methionine 0.027mg 0.079mg Pasta
Phenylalanine 0.078mg 0.247mg Pasta
Valine 0.07mg 0.217mg Pasta
Histidine 0.033mg 0.103mg Pasta
Cholesterol 0mg 33mg Porridge
Trans Fat g g
Saturated Fat 0.033g 0.15g Porridge
Monounsaturated Fat 0.028g 0.124g Pasta
Polyunsaturated fat 0.114g 0.429g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Pasta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Porridge
16
Pasta
Mineral Summary Score
24
Porridge
17
Pasta

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Porridge
31%
Pasta
Carbohydrates
11%
Porridge
25%
Pasta
Fats
1%
Porridge
5%
Pasta

Comparison summary

Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.117g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $3)
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Pasta
Pasta is relatively richer in minerals
Which food is richer in vitamins?
Pasta
Pasta is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.