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Porridge vs Rice - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Rice
Contains more Iron +211.7%
Contains more Calcium +770%
Contains more Potassium +118.8%
Contains more Magnesium +140%
Contains more Copper +72.5%
Contains more Zinc +276.9%
Contains more Phosphorus +186.7%
Contains less Sodium -83.3%
Contains more Iron +211.7%
Contains more Calcium +770%
Contains more Potassium +118.8%
Contains more Magnesium +140%
Contains more Copper +72.5%
Contains more Zinc +276.9%
Contains more Phosphorus +186.7%
Contains less Sodium -83.3%

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 Folic acid (B9) +587.5%
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 Folic acid (B9) +587.5%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Porridge
10
Rice
Mineral Summary Score
13
Porridge
9
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 the food
Protein
9%
Porridge
16%
Rice
Carbohydrates
11%
Porridge
28%
Rice
Fats
1%
Porridge
1%
Rice

Comparison summary table

Pay attention at 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
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Rice
Rice is relatively richer in vitamins
Which food contains less Sugars?
Porridge
Porridge contains less Sugars (difference - 0.02g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.044g)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 9)
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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Porridge Rice Opinion
Calories 50 130 Rice
Protein 1.44 2.69 Rice
Fats 0.21 0.28 Rice
Vitamin C 0 0
Carbs 10.52 28.17 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 3.74 1.2 Porridge
Calcium 87 10 Porridge
Potassium 16 35 Rice
Magnesium 5 12 Rice
Sugars 0.03 0.05 Rice
Fiber 0.5 0.4 Porridge
Copper 0.04 0.069 Rice
Zinc 0.13 0.49 Rice
Starch
Phosphorus 15 43 Rice
Sodium 6 1 Rice
Vitamin A 0 0
Vitamin E 0.02 0.04 Rice
Vitamin D 0 0
Vitamin B1 0.055 0.163 Rice
Vitamin B2 0.025 0.013 Porridge
Vitamin B3 0.52 1.476 Rice
Vitamin B5 0.071 0.39 Rice
Vitamin B6 0.013 0.093 Rice
Vitamin B12 0 0
Vitamin K 0.1 0 Porridge
Folic acid (B9) 8 55 Rice
Trans Fat
Saturated Fat 0.033 0.077 Porridge
Monounsaturated Fat 0.028 0.088 Rice
Polyunsaturated fat 0.114 0.076 Porridge
Tryptophan 0.02 0.031 Rice
Threonine 0.045 0.096 Rice
Isoleucine 0.063 0.116 Rice
Leucine 0.11 0.222 Rice
Lysine 0.037 0.097 Rice
Methionine 0.027 0.063 Rice
Phenylalanine 0.078 0.144 Rice
Valine 0.07 0.164 Rice
Histidine 0.033 0.063 Rice
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.