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  6. Porridge vs. Rice

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, Selenium, Vitamin B5, and Vitamin B6.
  • Porridge covers your daily need of Iron 44% 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, unenriched, cooked without salt 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.
Porridge
Porridge
2
:
8
Rice
Rice
Contains more Calcium +770%
Contains more Iron +1770%
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%
Contains more Manganese +∞%
Contains more Selenium +167.9%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +770%
Contains more Iron +1770%
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%
Contains more Manganese +∞%
Contains more Selenium +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.
Porridge
Porridge
5
:
3
Rice
Rice
Contains more Vitamin B1 +175%
Contains more Vitamin B2 +92.3%
Contains more Vitamin B3 +30%
Contains more Folate +300%
Contains more Vitamin K +∞%
Contains more Vitamin E +100%
Contains more Vitamin B5 +449.3%
Contains more Vitamin B6 +615.4%
Porridge
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%
Rice
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% 5% 3% 8% 24% 22% 3% 0% 0%
Contains more Vitamin B1 +175%
Contains more Vitamin B2 +92.3%
Contains more Vitamin B3 +30%
Contains more Folate +300%
Contains more Vitamin K +∞%
Contains more Vitamin E +100%
Contains more Vitamin B5 +449.3%
Contains more Vitamin B6 +615.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Porridge
Porridge
1
:
4
Rice
Rice
Contains more Water +28%
Contains more Protein +86.8%
Contains more Fats +33.3%
Contains more Carbs +167.8%
Contains more Other +90.9%
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Rice
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 Water +28%
Contains more Protein +86.8%
Contains more Fats +33.3%
Contains more Carbs +167.8%
Contains more Other +90.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Porridge
Porridge
2
:
1
Rice
Rice
Contains less Saturated Fat -57.1%
Contains more Polyunsaturated fat +50%
Contains more Monounsaturated Fat +214.3%
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -57.1%
Contains more Polyunsaturated fat +50%
Contains more Monounsaturated 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
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins 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
Sugar 0.03g 0.05g Porridge
Fiber 0.5g 0.4g Porridge
Calcium 87mg 10mg Porridge
Iron 3.74mg 0.2mg 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
Manganese 0mg 0.472mg Rice
Selenium 2.8µg 7.5µg Rice
Vitamin E 0.02mg 0.04mg Rice
Vitamin B1 0.055mg 0.02mg Porridge
Vitamin B2 0.025mg 0.013mg Porridge
Vitamin B3 0.52mg 0.4mg Porridge
Vitamin B5 0.071mg 0.39mg Rice
Vitamin B6 0.013mg 0.093mg Rice
Folate 12µg 3µg Porridge
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
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

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
5%
Rice
Minerals Daily Need Coverage Score
21%
Porridge
18%
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 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 vitamins?
?
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

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/169757/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.