Porridge vs. Quinoa — In-Depth Nutrition Comparison
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Significant differences between porridge and quinoa
- Porridge has more iron and calcium; however, quinoa is richer in manganese, phosphorus, copper, magnesium, fiber, zinc, vitamin B6, and folate.
- Porridge covers your daily iron needs 28% more than quinoa.
- Quinoa has 5 times less calcium than porridge. Porridge has 87mg of calcium, while quinoa has 17mg.
- Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of quinoa is 53.
Specific food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Quinoa, cooked.
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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 | +411.8% |
| Contains more IronIron | +151% |
| Contains less SodiumSodium | -14.3% |
| Contains more MagnesiumMagnesium | +1180% |
| Contains more PotassiumPotassium | +975% |
| Contains more CopperCopper | +380% |
| Contains more ZincZinc | +738.5% |
| Contains more PhosphorusPhosphorus | +913.3% |
| 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 B3Vitamin B3 | +26.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +3050% |
| Contains more Vitamin B1Vitamin B1 | +94.5% |
| Contains more Vitamin B2Vitamin B2 | +340% |
| Contains more Vitamin B6Vitamin B6 | +846.2% |
| Contains more FolateFolate | +250% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.74mg | 1.49mg | 28% |
| Manganese | 0mg | 0.631mg | 27% |
| Phosphorus | 15mg | 152mg | 20% |
| Copper | 0.04mg | 0.192mg | 17% |
| Magnesium | 5mg | 64mg | 14% |
| Fiber | 0.5g | 2.8g | 9% |
| Zinc | 0.13mg | 1.09mg | 9% |
| Folate | 12µg | 42µg | 8% |
| Vitamin B6 | 0.013mg | 0.123mg | 8% |
| Starch | 17.63g | 7% | |
| Vitamin B2 | 0.025mg | 0.11mg | 7% |
| Calcium | 87mg | 17mg | 7% |
| Polyunsaturated fat | 0.114g | 1.078g | 6% |
| Protein | 1.44g | 4.4g | 6% |
| Potassium | 16mg | 172mg | 5% |
| Choline | 23mg | 4% | |
| Vitamin B1 | 0.055mg | 0.107mg | 4% |
| Calories | 50kcal | 120kcal | 4% |
| Vitamin E | 0.02mg | 0.63mg | 4% |
| Carbs | 10.52g | 21.3g | 4% |
| Fats | 0.21g | 1.92g | 3% |
| Monounsaturated fat | 0.028g | 0.528g | 1% |
| Vitamin B3 | 0.52mg | 0.412mg | 1% |
| Vitamin B5 | 0.071mg | 1% | |
| Saturated fat | 0.033g | 0.231g | 1% |
| Net carbs | 10.02g | 18.5g | N/A |
| Sugar | 0.03g | 0.87g | N/A |
| Sodium | 6mg | 7mg | 0% |
| Selenium | 2.8µg | 2.8µg | 0% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Tryptophan | 0.02mg | 0.052mg | 0% |
| Threonine | 0.045mg | 0.131mg | 0% |
| Isoleucine | 0.063mg | 0.157mg | 0% |
| Leucine | 0.11mg | 0.261mg | 0% |
| Lysine | 0.037mg | 0.239mg | 0% |
| Methionine | 0.027mg | 0.096mg | 0% |
| Phenylalanine | 0.078mg | 0.185mg | 0% |
| Valine | 0.07mg | 0.185mg | 0% |
| Histidine | 0.033mg | 0.127mg | 0% |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +22.3% |
| Contains more ProteinProtein | +205.6% |
| Contains more FatsFats | +814.3% |
| Contains more CarbsCarbs | +102.5% |
| Contains more OtherOther | +250% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.7% |
| Contains more Mono. FatMonounsaturated fat | +1785.7% |
| Contains more Poly. FatPolyunsaturated fat | +845.6% |
