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Porridge vs Brown rice - In-Depth Nutrition Comparison

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Significant differences between Porridge and Brown rice

  • Porridge has more Iron, and Calcium, however Brown rice is richer in Manganese, Vitamin B3, Phosphorus, Vitamin B1, Vitamin B6, Magnesium, Copper, and Vitamin B5.
  • Brown rice covers your daily Manganese needs 42% more than Porridge.
  • Brown rice has 29 times less Calcium than Porridge. Porridge has 87mg of Calcium, while Brown rice has 3mg.

Specific food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Rice, brown, long-grain, cooked.

Infographic

Porridge vs Brown rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +567.9%
Contains more Calcium +2800%
Contains more Potassium +437.5%
Contains more Magnesium +680%
Contains more Copper +165%
Contains more Zinc +446.2%
Contains more Phosphorus +586.7%
Contains less Sodium -33.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Contains more Iron +567.9%
Contains more Calcium +2800%
Contains more Potassium +437.5%
Contains more Magnesium +680%
Contains more Copper +165%
Contains more Zinc +446.2%
Contains more Phosphorus +586.7%
Contains less Sodium -33.3%

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
:
Contains more Folate +33.3%
Contains more Vitamin E +750%
Contains more Vitamin B1 +223.6%
Contains more Vitamin B2 +176%
Contains more Vitamin B3 +392.5%
Contains more Vitamin B5 +435.2%
Contains more Vitamin B6 +846.2%
Contains more Vitamin K +100%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Contains more Folate +33.3%
Contains more Vitamin E +750%
Contains more Vitamin B1 +223.6%
Contains more Vitamin B2 +176%
Contains more Vitamin B3 +392.5%
Contains more Vitamin B5 +435.2%
Contains more Vitamin B6 +846.2%
Contains more Vitamin K +100%

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
14
Brown rice
Mineral Summary Score
24
Porridge
20
Brown 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%
Brown rice
Carbohydrates
11%
Porridge
26%
Brown rice
Fats
1%
Porridge
4%
Brown rice

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 Brown rice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.21g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.227g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (66)
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.

All nutrients comparison - raw data values

Nutrient Porridge Brown rice Opinion
Calories 50 123 Brown rice
Protein 1.44 2.74 Brown rice
Fats 0.21 0.97 Brown rice
Vitamin C 0 0
Carbs 10.52 25.58 Brown rice
Cholesterol 0 0
Vitamin D 0 0
Iron 3.74 0.56 Porridge
Calcium 87 3 Porridge
Potassium 16 86 Brown rice
Magnesium 5 39 Brown rice
Sugar 0.03 0.24 Porridge
Fiber 0.5 1.6 Brown rice
Copper 0.04 0.106 Brown rice
Zinc 0.13 0.71 Brown rice
Starch 24.79 Brown rice
Phosphorus 15 103 Brown rice
Sodium 6 4 Brown rice
Vitamin A 0 0
Vitamin E 0.02 0.17 Brown rice
Vitamin D 0 0
Vitamin B1 0.055 0.178 Brown rice
Vitamin B2 0.025 0.069 Brown rice
Vitamin B3 0.52 2.561 Brown rice
Vitamin B5 0.071 0.38 Brown rice
Vitamin B6 0.013 0.123 Brown rice
Vitamin B12 0 0
Vitamin K 0.1 0.2 Brown rice
Folate 12 9 Porridge
Trans Fat 0 Porridge
Saturated Fat 0.033 0.26 Porridge
Monounsaturated Fat 0.028 0.369 Brown rice
Polyunsaturated fat 0.114 0.366 Brown rice
Tryptophan 0.02 0.033 Brown rice
Threonine 0.045 0.095 Brown rice
Isoleucine 0.063 0.109 Brown rice
Leucine 0.11 0.214 Brown rice
Lysine 0.037 0.099 Brown rice
Methionine 0.027 0.058 Brown rice
Phenylalanine 0.078 0.133 Brown rice
Valine 0.07 0.151 Brown rice
Histidine 0.033 0.066 Brown rice
Fructose 0 Brown rice

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.