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Porridge vs Seed - In-Depth Nutrition Comparison

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How are Porridge and Seed different?

  • Seed has more Fiber, Phosphorus, Manganese, Copper, Selenium, Magnesium, Calcium, Vitamin B3, Iron, and Vitamin B1 than Porridge.
  • Daily need coverage for Fiber from Seed is 136% higher.

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Porridge vs Seed 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
:
7
Seed
Contains less Sodium -62.5%
Contains more Calcium +625.3%
Contains more Iron +106.4%
Contains more Magnesium +6600%
Contains more Phosphorus +5633.3%
Contains more Potassium +2443.8%
Contains more Zinc +3423.1%
Contains more Copper +2210%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains less Sodium -62.5%
Contains more Calcium +625.3%
Contains more Iron +106.4%
Contains more Magnesium +6600%
Contains more Phosphorus +5633.3%
Contains more Potassium +2443.8%
Contains more Zinc +3423.1%
Contains more Copper +2210%

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
:
7
Seed
Contains more Vitamin A +∞%
Contains more Vitamin E +2400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1027.3%
Contains more Vitamin B2 +580%
Contains more Vitamin B3 +1598.1%
Contains more Folate +308.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +2400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1027.3%
Contains more Vitamin B2 +580%
Contains more Vitamin B3 +1598.1%
Contains more Folate +308.3%

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

All nutrients comparison - raw data values

Nutrient Porridge Seed Opinion
Net carbs 10.02g 7.72g Porridge
Protein 1.44g 16.54g Seed
Fats 0.21g 30.74g Seed
Carbs 10.52g 42.12g Seed
Calories 50kcal 486kcal Seed
Starch g g
Fructose g g
Sugar 0.03g g Seed
Fiber 0.5g 34.4g Seed
Calcium 87mg 631mg Seed
Iron 3.74mg 7.72mg Seed
Magnesium 5mg 335mg Seed
Phosphorus 15mg 860mg Seed
Potassium 16mg 407mg Seed
Sodium 6mg 16mg Porridge
Zinc 0.13mg 4.58mg Seed
Copper 0.04mg 0.924mg Seed
Vitamin A 0IU 54IU Seed
Vitamin E 0.02mg 0.5mg Seed
Vitamin D 0IU IU Porridge
Vitamin D 0µg µg Porridge
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.055mg 0.62mg Seed
Vitamin B2 0.025mg 0.17mg Seed
Vitamin B3 0.52mg 8.83mg Seed
Vitamin B5 0.071mg mg Porridge
Vitamin B6 0.013mg mg Porridge
Folate 12µg 49µg Seed
Vitamin B12 0µg 0µg
Vitamin K 0.1µg µg Porridge
Tryptophan 0.02mg 0.436mg Seed
Threonine 0.045mg 0.709mg Seed
Isoleucine 0.063mg 0.801mg Seed
Leucine 0.11mg 1.371mg Seed
Lysine 0.037mg 0.97mg Seed
Methionine 0.027mg 0.588mg Seed
Phenylalanine 0.078mg 1.016mg Seed
Valine 0.07mg 0.95mg Seed
Histidine 0.033mg 0.531mg Seed
Cholesterol 0mg 0mg
Trans Fat g 0.14g Porridge
Saturated Fat 0.033g 3.33g Porridge
Monounsaturated Fat 0.028g 2.309g Seed
Polyunsaturated fat 0.114g 23.665g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
35
Seed
Mineral Summary Score
24
Porridge
195
Seed

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
99%
Seed
Carbohydrates
11%
Porridge
42%
Seed
Fats
1%
Porridge
142%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 3.297g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.