Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Porridge
  5. Compare
  6. Porridge vs. Rye

Porridge vs. Rye — In-Depth Nutrition Comparison

Compare

A recap on the differences between porridge and rye

  • Porridge has less manganese, fiber, phosphorus, copper, vitamin B5, magnesium, vitamin B3, zinc, vitamin B1, and vitamin B6.
  • Rye covers your daily manganese needs 112% more than porridge.
  • The glycemic index of porridge is higher.

Food varieties used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Rye grain.

Infographic

Porridge vs Rye 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%
Rye
Rye
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +262.5%
Contains more IronIron +42.2%
Contains more MagnesiumMagnesium +2100%
Contains more PotassiumPotassium +3087.5%
Contains more CopperCopper +817.5%
Contains more ZincZinc +1938.5%
Contains more PhosphorusPhosphorus +2113.3%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +396.4%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Rye
Rye
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4150%
Contains more Vitamin B1Vitamin B1 +474.5%
Contains more Vitamin B2Vitamin B2 +904%
Contains more Vitamin B3Vitamin B3 +721.2%
Contains more Vitamin B5Vitamin B5 +1950.7%
Contains more Vitamin B6Vitamin B6 +2161.5%
Contains more Vitamin KVitamin K +5800%
Contains more FolateFolate +216.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Rye DV% diff.
Manganese 0mg 2.577mg 112%
Fiber 0.5g 15.1g 58%
Phosphorus 15mg 332mg 45%
Copper 0.04mg 0.367mg 36%
Vitamin B5 0.071mg 1.456mg 28%
Magnesium 5mg 110mg 25%
Zinc 0.13mg 2.65mg 23%
Vitamin B3 0.52mg 4.27mg 23%
Carbs 10.52g 75.86g 22%
Vitamin B1 0.055mg 0.316mg 22%
Vitamin B6 0.013mg 0.294mg 22%
Selenium 2.8µg 13.9µg 20%
Protein 1.44g 10.34g 18%
Vitamin B2 0.025mg 0.251mg 17%
Potassium 16mg 510mg 15%
Calories 50kcal 338kcal 14%
Iron 3.74mg 2.63mg 14%
Folate 12µg 38µg 7%
Calcium 87mg 24mg 6%
Vitamin E 0.02mg 0.85mg 6%
Choline 30.4mg 6%
Vitamin K 0.1µg 5.9µg 5%
Polyunsaturated fat 0.114g 0.767g 4%
Fats 0.21g 1.63g 2%
Saturated fat 0.033g 0.197g 1%
Protein per 100 calories 2.9g 3.1g N/A
Calories per 10 g protein 347kcal 327kcal N/A
Weight per 100 calories 200g 30g N/A
Net carbs 10.02g 60.76g N/A
Sugar 0.03g 0.98g N/A
Sodium 6mg 2mg 0%
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.028g 0.208g 0%
Tryptophan 0.02mg 0.108mg 0%
Threonine 0.045mg 0.289mg 0%
Isoleucine 0.063mg 0.208mg 0%
Leucine 0.11mg 0.563mg 0%
Lysine 0.037mg 0.286mg 0%
Methionine 0.027mg 0.153mg 0%
Phenylalanine 0.078mg 0.435mg 0%
Valine 0.07mg 0.317mg 0%
Histidine 0.033mg 0.189mg 0%
Fructose 0.11g 0%

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
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +726.5%
Contains more ProteinProtein +618.1%
Contains more FatsFats +676.2%
Contains more CarbsCarbs +621.1%
Contains more OtherOther +613.6%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -83.2%
Contains more Mono. FatMonounsaturated fat +642.9%
Contains more Poly. FatPolyunsaturated fat +572.8%

People also compare

Porridge
Porridge vs Oatmeal
Oatmeal
Porridge
Porridge vs Cereal
Cereal
Porridge
Porridge vs Pâté
Pâté
Rye
Rye vs Wheat
Wheat
Rye
Rye vs Flour
Flour
Rye
Rye vs Wild rice raw
Wild rice raw

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.