Porridge vs. Pumpkin — In-Depth Nutrition Comparison
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A recap on differences between porridge and pumpkin
- Porridge has more iron and calcium; however, pumpkin is higher in vitamin A, vitamin C, copper, potassium, vitamin E, vitamin B2, and manganese.
- Pumpkin covers your daily vitamin A needs 170% more than porridge.
- Pumpkin contains 5 times less iron than porridge. Porridge contains 3.74mg of iron, while pumpkin contains 0.8mg.
- 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 Pumpkin, 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 | +314.3% |
| Contains more IronIron | +367.5% |
| Contains more SeleniumSelenium | +833.3% |
| Contains more MagnesiumMagnesium | +140% |
| Contains more PotassiumPotassium | +2025% |
| Contains more CopperCopper | +217.5% |
| Contains more ZincZinc | +146.2% |
| Contains more PhosphorusPhosphorus | +193.3% |
| Contains less SodiumSodium | -83.3% |
| 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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +5200% |
| Contains more Vitamin B2Vitamin B2 | +340% |
| Contains more Vitamin B3Vitamin B3 | +15.4% |
| Contains more Vitamin B5Vitamin B5 | +319.7% |
| Contains more Vitamin B6Vitamin B6 | +369.2% |
| Contains more Vitamin KVitamin K | +1000% |
| Contains more FolateFolate | +33.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 0µg | 426µg | 47% |
| Iron | 3.74mg | 0.8mg | 37% |
| Potassium | 16mg | 340mg | 10% |
| Vitamin C | 0mg | 9mg | 10% |
| Copper | 0.04mg | 0.127mg | 10% |
| Vitamin B2 | 0.025mg | 0.11mg | 7% |
| Vitamin E | 0.02mg | 1.06mg | 7% |
| Calcium | 87mg | 21mg | 7% |
| Manganese | 0mg | 0.125mg | 5% |
| Vitamin B5 | 0.071mg | 0.298mg | 5% |
| Selenium | 2.8µg | 0.3µg | 5% |
| Vitamin B6 | 0.013mg | 0.061mg | 4% |
| Phosphorus | 15mg | 44mg | 4% |
| Magnesium | 5mg | 12mg | 2% |
| Zinc | 0.13mg | 0.32mg | 2% |
| Polyunsaturated fat | 0.114g | 0.005g | 1% |
| Protein | 1.44g | 1g | 1% |
| Vitamin K | 0.1µg | 1.1µg | 1% |
| Calories | 50kcal | 26kcal | 1% |
| Choline | 8.2mg | 1% | |
| Carbs | 10.52g | 6.5g | 1% |
| Folate | 12µg | 16µg | 1% |
| Fats | 0.21g | 0.1g | 0% |
| Net carbs | 10.02g | 6g | N/A |
| Sugar | 0.03g | 2.76g | N/A |
| Fiber | 0.5g | 0.5g | 0% |
| Sodium | 6mg | 1mg | 0% |
| Vitamin B1 | 0.055mg | 0.05mg | 0% |
| Vitamin B3 | 0.52mg | 0.6mg | 0% |
| Saturated fat | 0.033g | 0.052g | 0% |
| Monounsaturated fat | 0.028g | 0.013g | 0% |
| Tryptophan | 0.02mg | 0.012mg | 0% |
| Threonine | 0.045mg | 0.029mg | 0% |
| Isoleucine | 0.063mg | 0.031mg | 0% |
| Leucine | 0.11mg | 0.046mg | 0% |
| Lysine | 0.037mg | 0.054mg | 0% |
| Methionine | 0.027mg | 0.011mg | 0% |
| Phenylalanine | 0.078mg | 0.032mg | 0% |
| Valine | 0.07mg | 0.035mg | 0% |
| Histidine | 0.033mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +44% |
| Contains more FatsFats | +110% |
| Contains more CarbsCarbs | +61.8% |
| Contains more OtherOther | +263.6% |
~equal in
Water
~91.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -36.5% |
| Contains more Mono. FatMonounsaturated fat | +115.4% |
| Contains more Poly. FatPolyunsaturated fat | +2180% |