Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Porridge vs Rice - In-Depth Nutrition Comparison

Compare

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Rice
Contains more Calcium +770%
Contains more Iron +211.7%
Contains more Magnesium +140%
Contains more Phosphorus +186.7%
Contains more Potassium +118.8%
Contains less Sodium -83.3%
Contains more Zinc +276.9%
Contains more Copper +72.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Calcium +770%
Contains more Iron +211.7%
Contains more Magnesium +140%
Contains more Phosphorus +186.7%
Contains more Potassium +118.8%
Contains less Sodium -83.3%
Contains more Zinc +276.9%
Contains more Copper +72.5%

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
:
6
Rice
Contains more Vitamin B2 +92.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +100%
Contains more Vitamin B1 +196.4%
Contains more Vitamin B3 +183.8%
Contains more Vitamin B5 +449.3%
Contains more Vitamin B6 +615.4%
Contains more Folate +383.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin B2 +92.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +100%
Contains more Vitamin B1 +196.4%
Contains more Vitamin B3 +183.8%
Contains more Vitamin B5 +449.3%
Contains more Vitamin B6 +615.4%
Contains more Folate +383.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Porridge Rice
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Porridge Rice Opinion
Net carbs 10.02g 27.77g Rice
Protein 1.44g 2.69g Rice
Fats 0.21g 0.28g Rice
Carbs 10.52g 28.17g Rice
Calories 50kcal 130kcal Rice
Starch g g
Fructose g g
Sugar 0.03g 0.05g Porridge
Fiber 0.5g 0.4g Porridge
Calcium 87mg 10mg Porridge
Iron 3.74mg 1.2mg Porridge
Magnesium 5mg 12mg Rice
Phosphorus 15mg 43mg Rice
Potassium 16mg 35mg Rice
Sodium 6mg 1mg Rice
Zinc 0.13mg 0.49mg Rice
Copper 0.04mg 0.069mg Rice
Vitamin A 0IU 0IU
Vitamin E 0.02mg 0.04mg Rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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
Folate 12µg 58µg Rice
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0µg 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
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.033g 0.077g Porridge
Monounsaturated Fat 0.028g 0.088g Rice
Polyunsaturated fat 0.114g 0.076g Porridge

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Porridge
13
Rice
Mineral Summary Score
24
Porridge
14
Rice

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 food.
Protein
9%
Porridge
16%
Rice
Carbohydrates
11%
Porridge
28%
Rice
Fats
1%
Porridge
1%
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 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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.