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  6. Porridge vs. Brown rice

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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +2800%
Contains more IronIron +567.9%
Contains more MagnesiumMagnesium +680%
Contains more PotassiumPotassium +437.5%
Contains more CopperCopper +165%
Contains more ZincZinc +446.2%
Contains more PhosphorusPhosphorus +586.7%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +107.1%

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%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more FolateFolate +33.3%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B1Vitamin B1 +223.6%
Contains more Vitamin B2Vitamin B2 +176%
Contains more Vitamin B3Vitamin B3 +392.5%
Contains more Vitamin B5Vitamin B5 +435.2%
Contains more Vitamin B6Vitamin B6 +846.2%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Brown rice DV% diff.
Manganese 0mg 0.974mg 42%
Iron 3.74mg 0.56mg 40%
Vitamin B3 0.52mg 2.561mg 13%
Phosphorus 15mg 103mg 13%
Vitamin B1 0.055mg 0.178mg 10%
Starch 24.79g 10%
Vitamin B6 0.013mg 0.123mg 8%
Magnesium 5mg 39mg 8%
Calcium 87mg 3mg 8%
Copper 0.04mg 0.106mg 7%
Vitamin B5 0.071mg 0.38mg 6%
Selenium 2.8µg 5.8µg 5%
Zinc 0.13mg 0.71mg 5%
Carbs 10.52g 25.58g 5%
Fiber 0.5g 1.6g 4%
Calories 50kcal 123kcal 4%
Protein 1.44g 2.74g 3%
Vitamin B2 0.025mg 0.069mg 3%
Polyunsaturated fat 0.114g 0.366g 2%
Potassium 16mg 86mg 2%
Choline 9.2mg 2%
Folate 12µg 9µg 1%
Monounsaturated fat 0.028g 0.369g 1%
Saturated fat 0.033g 0.26g 1%
Vitamin E 0.02mg 0.17mg 1%
Fats 0.21g 0.97g 1%
Net carbs 10.02g 23.98g N/A
Sugar 0.03g 0.24g N/A
Sodium 6mg 4mg 0%
Vitamin K 0.1µg 0.2µg 0%
Tryptophan 0.02mg 0.033mg 0%
Threonine 0.045mg 0.095mg 0%
Isoleucine 0.063mg 0.109mg 0%
Leucine 0.11mg 0.214mg 0%
Lysine 0.037mg 0.099mg 0%
Methionine 0.027mg 0.058mg 0%
Phenylalanine 0.078mg 0.133mg 0%
Valine 0.07mg 0.151mg 0%
Histidine 0.033mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more WaterWater +24.7%
Contains more ProteinProtein +90.3%
Contains more FatsFats +361.9%
Contains more CarbsCarbs +143.2%
Contains more OtherOther +100%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -87.3%
Contains more Mono. FatMonounsaturated fat +1217.9%
Contains more Poly. FatPolyunsaturated fat +221.1%

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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. 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.