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  6. Porridge vs. Savoy cabbage

Porridge vs. Savoy cabbage — In-Depth Nutrition Comparison

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What are the differences between porridge and savoy cabbage?

  • Porridge is higher in iron, yet savoy cabbage is higher in vitamin K, vitamin C, vitamin A, folate, vitamin B6, fiber, manganese, potassium, and magnesium.
  • Savoy cabbage's daily need coverage for vitamin K is 57% more.
  • Porridge has 9 times more iron than savoy cabbage. While porridge has 3.74mg of iron, savoy cabbage has only 0.4mg.
  • The glycemic index of savoy cabbage is lower.

We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Cabbage, savoy, raw types in this article.

Infographic

Porridge vs Savoy cabbage 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" 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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Contains more CalciumCalcium +148.6%
Contains more IronIron +835%
Contains less SodiumSodium -78.6%
Contains more SeleniumSelenium +211.1%
Contains more MagnesiumMagnesium +460%
Contains more PotassiumPotassium +1337.5%
Contains more CopperCopper +55%
Contains more ZincZinc +107.7%
Contains more PhosphorusPhosphorus +180%
Contains more ManganeseManganese +∞%

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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Contains more Vitamin B3Vitamin B3 +73.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B1Vitamin B1 +27.3%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B5Vitamin B5 +163.4%
Contains more Vitamin B6Vitamin B6 +1361.5%
Contains more Vitamin KVitamin K +68700%
Contains more FolateFolate +566.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Savoy cabbage DV% diff.
Vitamin K 0.1µg 68.8µg 57%
Iron 3.74mg 0.4mg 42%
Vitamin C 0mg 31mg 34%
Folate 12µg 80µg 17%
Vitamin B6 0.013mg 0.19mg 14%
Fiber 0.5g 3.1g 10%
Manganese 0mg 0.18mg 8%
Potassium 16mg 230mg 6%
Vitamin A 0µg 50µg 6%
Calcium 87mg 35mg 5%
Magnesium 5mg 28mg 5%
Phosphorus 15mg 42mg 4%
Selenium 2.8µg 0.9µg 3%
Choline 12.3mg 2%
Copper 0.04mg 0.062mg 2%
Vitamin B5 0.071mg 0.187mg 2%
Vitamin B3 0.52mg 0.3mg 1%
Protein 1.44g 2g 1%
Calories 50kcal 27kcal 1%
Vitamin B1 0.055mg 0.07mg 1%
Vitamin E 0.02mg 0.17mg 1%
Sodium 6mg 28mg 1%
Zinc 0.13mg 0.27mg 1%
Carbs 10.52g 6.1g 1%
Fats 0.21g 0.1g 0%
Net carbs 10.02g 3g N/A
Sugar 0.03g 2.27g N/A
Vitamin B2 0.025mg 0.03mg 0%
Saturated fat 0.033g 0.013g 0%
Monounsaturated fat 0.028g 0.007g 0%
Polyunsaturated fat 0.114g 0.049g 0%
Tryptophan 0.02mg 0.02mg 0%
Threonine 0.045mg 0.069mg 0%
Isoleucine 0.063mg 0.101mg 0%
Leucine 0.11mg 0.103mg 0%
Lysine 0.037mg 0.094mg 0%
Methionine 0.027mg 0.02mg 0%
Phenylalanine 0.078mg 0.064mg 0%
Valine 0.07mg 0.085mg 0%
Histidine 0.033mg 0.041mg 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
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more FatsFats +110%
Contains more CarbsCarbs +72.5%
Contains more ProteinProtein +38.9%
Contains more OtherOther +263.6%
~equal in Water ~91g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +132.7%
Contains less Sat. FatSaturated fat -60.6%

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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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.