Porridge vs. Potato — In-Depth Nutrition Comparison
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A recap on differences between porridge and potatoes
- Porridge has more iron and calcium; however, potatoes are higher in vitamin B6, vitamin C, potassium, manganese, copper, fiber, and phosphorus.
- Porridge covers your daily iron needs 37% more than potatoes.
- Potatoes contain 7 times less calcium than porridge. Porridge contains 87mg of calcium, while potatoes contain 12mg.
- The glycemic index of potatoes is higher.
Food varieties used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Potatoes, flesh, and skin, raw.
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.
| Contains more CalciumCalcium | +625% |
| Contains more IronIron | +361.7% |
| Contains more SeleniumSelenium | +600% |
| Contains more MagnesiumMagnesium | +360% |
| Contains more PotassiumPotassium | +2556.3% |
| Contains more CopperCopper | +175% |
| Contains more ZincZinc | +130.8% |
| Contains more PhosphorusPhosphorus | +280% |
| Contains more ManganeseManganese | +∞% |
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.
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +47.3% |
| Contains more Vitamin B2Vitamin B2 | +28% |
| Contains more Vitamin B3Vitamin B3 | +104% |
| Contains more Vitamin B5Vitamin B5 | +315.5% |
| Contains more Vitamin B6Vitamin B6 | +2192.3% |
| Contains more Vitamin KVitamin K | +1900% |
| Contains more FolateFolate | +25% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.74mg | 0.81mg | 37% |
| Vitamin C | 0mg | 19.7mg | 22% |
| Vitamin B6 | 0.013mg | 0.298mg | 22% |
| Potassium | 16mg | 425mg | 12% |
| Manganese | 0mg | 0.2mg | 9% |
| Calcium | 87mg | 12mg | 8% |
| Copper | 0.04mg | 0.11mg | 8% |
| Starch | 15.29g | 6% | |
| Fiber | 0.5g | 2.1g | 6% |
| Phosphorus | 15mg | 57mg | 6% |
| Selenium | 2.8µg | 0.4µg | 4% |
| Vitamin B5 | 0.071mg | 0.295mg | 4% |
| Magnesium | 5mg | 23mg | 4% |
| Vitamin B3 | 0.52mg | 1.061mg | 3% |
| Vitamin B1 | 0.055mg | 0.081mg | 2% |
| Zinc | 0.13mg | 0.3mg | 2% |
| Carbs | 10.52g | 17.49g | 2% |
| Choline | 12.1mg | 2% | |
| Vitamin K | 0.1µg | 2µg | 2% |
| Folate | 12µg | 15µg | 1% |
| Calories | 50kcal | 77kcal | 1% |
| Vitamin B2 | 0.025mg | 0.032mg | 1% |
| Protein | 1.44g | 2.05g | 1% |
| Fats | 0.21g | 0.09g | 0% |
| Net carbs | 10.02g | 15.39g | N/A |
| Sugar | 0.03g | 0.82g | N/A |
| Sodium | 6mg | 6mg | 0% |
| Vitamin E | 0.02mg | 0.01mg | 0% |
| Saturated fat | 0.033g | 0.025g | 0% |
| Monounsaturated fat | 0.028g | 0.002g | 0% |
| Polyunsaturated fat | 0.114g | 0.042g | 0% |
| Tryptophan | 0.02mg | 0.021mg | 0% |
| Threonine | 0.045mg | 0.067mg | 0% |
| Isoleucine | 0.063mg | 0.066mg | 0% |
| Leucine | 0.11mg | 0.098mg | 0% |
| Lysine | 0.037mg | 0.107mg | 0% |
| Methionine | 0.027mg | 0.032mg | 0% |
| Phenylalanine | 0.078mg | 0.081mg | 0% |
| Valine | 0.07mg | 0.103mg | 0% |
| Histidine | 0.033mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +133.3% |
| Contains more ProteinProtein | +42.4% |
| Contains more CarbsCarbs | +66.3% |
| Contains more OtherOther | +409.1% |
~equal in
Water
~79.25g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1300% |
| Contains more Poly. FatPolyunsaturated fat | +171.4% |
| Contains less Sat. FatSaturated fat | -24.2% |