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Porridge vs. Rice — In-Depth Nutrition Comparison

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How are Porridge and Rice different?

  • Porridge is richer in Iron, and Calcium, while Rice is higher in Manganese, Folate, Vitamin B1, Selenium, Vitamin B5, Vitamin B6, and Vitamin B3.
  • Porridge covers your daily need of Iron 32% more than Rice.
  • Porridge contains 9 times more Calcium than Rice. Porridge contains 87mg of Calcium, while Rice contains 10mg.

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Rice, white, long-grain, regular, enriched, cooked types were used in this article.

Infographic

Porridge vs Rice 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Rice
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more CalciumCalcium +770%
Contains more IronIron +211.7%
Contains more MagnesiumMagnesium +140%
Contains more PotassiumPotassium +118.8%
Contains more CopperCopper +72.5%
Contains more ZincZinc +276.9%
Contains more PhosphorusPhosphorus +186.7%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +167.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Rice
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin B2Vitamin B2 +92.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +196.4%
Contains more Vitamin B3Vitamin B3 +183.8%
Contains more Vitamin B5Vitamin B5 +449.3%
Contains more Vitamin B6Vitamin B6 +615.4%
Contains more FolateFolate +383.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Rice
4
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more WaterWater +28%
Contains more ProteinProtein +86.8%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +167.8%
Contains more OtherOther +90.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated Fat: Sat. Fat 0.033 g
Monounsaturated Fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Rice
1
32% 37% 32%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated Fat -57.1%
Contains more Poly. FatPolyunsaturated fat +50%
Contains more Mono. FatMonounsaturated Fat +214.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Porridge Rice
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Porridge Rice Opinion
Calories 50kcal 130kcal Rice
Protein 1.44g 2.69g Rice
Fats 0.21g 0.28g Rice
Net carbs 10.02g 27.77g Rice
Carbs 10.52g 28.17g Rice
Magnesium 5mg 12mg Rice
Calcium 87mg 10mg Porridge
Potassium 16mg 35mg Rice
Iron 3.74mg 1.2mg Porridge
Sugar 0.03g 0.05g Porridge
Fiber 0.5g 0.4g Porridge
Copper 0.04mg 0.069mg Rice
Zinc 0.13mg 0.49mg Rice
Phosphorus 15mg 43mg Rice
Sodium 6mg 1mg Rice
Vitamin E 0.02mg 0.04mg Rice
Manganese 0mg 0.472mg Rice
Selenium 2.8µg 7.5µg Rice
Vitamin B1 0.055mg 0.163mg Rice
Vitamin B2 0.025mg 0.013mg Porridge
Vitamin B3 0.52mg 1.476mg Rice
Vitamin B5 0.071mg 0.39mg Rice
Vitamin B6 0.013mg 0.093mg Rice
Vitamin K 0.1µg 0µg Porridge
Folate 12µg 58µg Rice
Choline 2.1mg Rice
Saturated Fat 0.033g 0.077g Porridge
Monounsaturated Fat 0.028g 0.088g Rice
Polyunsaturated fat 0.114g 0.076g Porridge
Tryptophan 0.02mg 0.031mg Rice
Threonine 0.045mg 0.096mg Rice
Isoleucine 0.063mg 0.116mg Rice
Leucine 0.11mg 0.222mg Rice
Lysine 0.037mg 0.097mg Rice
Methionine 0.027mg 0.063mg Rice
Phenylalanine 0.078mg 0.144mg Rice
Valine 0.07mg 0.164mg Rice
Histidine 0.033mg 0.063mg Rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Porridge
12%
Rice
Minerals Daily Need Coverage Score
21%
Porridge
22%
Rice

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Rice
Rice is relatively richer in minerals
Which food is richer in vitamins?
Rice
Rice is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.02g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.044g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.