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Porridge vs Pasta - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Pasta
Contains more Iron +228.1%
Contains more Calcium +1350%
Contains more Potassium +50%
Contains more Magnesium +260%
Contains more Copper +132.5%
Contains more Zinc +330.8%
Contains more Phosphorus +320%
Equal in Sodium - 6
Contains more Iron +228.1%
Contains more Calcium +1350%
Contains more Potassium +50%
Contains more Magnesium +260%
Contains more Copper +132.5%
Contains more Zinc +330.8%
Contains more Phosphorus +320%
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 Vitamin B12 +∞%
Contains more Folic acid (B9) +612.5%
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 Vitamin B12 +∞%
Contains more Folic acid (B9) +612.5%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Porridge
12
Pasta
Mineral Summary Score
13
Porridge
10
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 the food
Protein
9%
Porridge
31%
Pasta
Carbohydrates
11%
Porridge
25%
Pasta
Fats
1%
Porridge
5%
Pasta

Comparison summary table

Pay attention at 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 Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Pasta
Pasta contains less Sugars (difference - 0.03g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 9)
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Porridge Pasta Opinion
Calories 50 131 Pasta
Protein 1.44 5.15 Pasta
Fats 0.21 1.05 Pasta
Vitamin C 0 0
Carbs 10.52 24.93 Pasta
Cholesterol 0 33 Porridge
Vitamin D 0 Porridge
Iron 3.74 1.14 Porridge
Calcium 87 6 Porridge
Potassium 16 24 Pasta
Magnesium 5 18 Pasta
Sugars 0.03 Porridge
Fiber 0.5 Porridge
Copper 0.04 0.093 Pasta
Zinc 0.13 0.56 Pasta
Starch
Phosphorus 15 63 Pasta
Sodium 6 6
Vitamin A 0 20 Pasta
Vitamin E 0.02 Porridge
Vitamin D 0 Porridge
Vitamin B1 0.055 0.209 Pasta
Vitamin B2 0.025 0.15 Pasta
Vitamin B3 0.52 0.992 Pasta
Vitamin B5 0.071 0.183 Pasta
Vitamin B6 0.013 0.034 Pasta
Vitamin B12 0 0.14 Pasta
Vitamin K 0.1 Porridge
Folic acid (B9) 8 57 Pasta
Trans Fat
Saturated Fat 0.033 0.15 Porridge
Monounsaturated Fat 0.028 0.124 Pasta
Polyunsaturated fat 0.114 0.429 Pasta
Tryptophan 0.02 0.065 Pasta
Threonine 0.045 0.134 Pasta
Isoleucine 0.063 0.197 Pasta
Leucine 0.11 0.348 Pasta
Lysine 0.037 0.097 Pasta
Methionine 0.027 0.079 Pasta
Phenylalanine 0.078 0.247 Pasta
Valine 0.07 0.217 Pasta
Histidine 0.033 0.103 Pasta
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.