Porridge vs. Soy sauce — In-Depth Nutrition Comparison
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What are the main differences between porridge and soy sauce?
- Porridge is richer in iron, yet soy sauce is richer in manganese, phosphorus, magnesium, potassium, vitamin B2, vitamin B3, vitamin B6, and zinc.
- Soy sauce's daily need coverage for sodium is 239% higher.
- Porridge has 3 times more iron than soy sauce. Porridge has 3.74mg of iron, while soy sauce has 1.45mg.
- Porridge contains less sodium.
- Soy sauce has a lower glycemic index than porridge.
We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Soy sauce made from soy and wheat (shoyu) types in this comparison.
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.
| Contains more CalciumCalcium | +163.6% |
| Contains more IronIron | +157.9% |
| Contains less SodiumSodium | -99.9% |
| Contains more SeleniumSelenium | +460% |
| Contains more MagnesiumMagnesium | +1380% |
| Contains more PotassiumPotassium | +2618.8% |
| Contains more ZincZinc | +569.2% |
| Contains more PhosphorusPhosphorus | +1006.7% |
| 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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +66.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B2Vitamin B2 | +560% |
| Contains more Vitamin B3Vitamin B3 | +322.3% |
| Contains more Vitamin B5Vitamin B5 | +318.3% |
| Contains more Vitamin B6Vitamin B6 | +1038.5% |
| Contains more FolateFolate | +16.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +113.4% |
| Contains more WaterWater | +23.1% |
| Contains more ProteinProtein | +465.3% |
| Contains more FatsFats | +171.4% |
| Contains more OtherOther | +6813.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -54.8% |
| Contains more Mono. FatMonounsaturated fat | +214.3% |
| Contains more Poly. FatPolyunsaturated fat | +130.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 6mg | 5493mg | 239% |
| Manganese | 0mg | 1.018mg | 44% |
| Iron | 3.74mg | 1.45mg | 29% |
| Phosphorus | 15mg | 166mg | 22% |
| Magnesium | 5mg | 74mg | 16% |
| Protein | 1.44g | 8.14g | 13% |
| Potassium | 16mg | 435mg | 12% |
| Vitamin B2 | 0.025mg | 0.165mg | 11% |
| Vitamin B6 | 0.013mg | 0.148mg | 10% |
| Vitamin B3 | 0.52mg | 2.196mg | 10% |
| Zinc | 0.13mg | 0.87mg | 7% |
| Vitamin B5 | 0.071mg | 0.297mg | 5% |
| Calcium | 87mg | 33mg | 5% |
| Selenium | 2.8µg | 0.5µg | 4% |
| Choline | 18.3mg | 3% | |
| Carbs | 10.52g | 4.93g | 2% |
| Vitamin B1 | 0.055mg | 0.033mg | 2% |
| Folate | 12µg | 14µg | 1% |
| Polyunsaturated fat | 0.114g | 0.263g | 1% |
| Fats | 0.21g | 0.57g | 1% |
| Fiber | 0.5g | 0.8g | 1% |
| Calories | 50kcal | 53kcal | 0% |
| Net carbs | 10.02g | 4.13g | N/A |
| Sugar | 0.03g | 0.4g | N/A |
| Copper | 0.04mg | 0.043mg | 0% |
| Vitamin E | 0.02mg | 0mg | 0% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Saturated fat | 0.033g | 0.073g | 0% |
| Monounsaturated fat | 0.028g | 0.088g | 0% |
| Tryptophan | 0.02mg | 0.096mg | 0% |
| Threonine | 0.045mg | 0.271mg | 0% |
| Isoleucine | 0.063mg | 0.318mg | 0% |
| Leucine | 0.11mg | 0.537mg | 0% |
| Lysine | 0.037mg | 0.381mg | 0% |
| Methionine | 0.027mg | 0.097mg | 0% |
| Phenylalanine | 0.078mg | 0.353mg | 0% |
| Valine | 0.07mg | 0.332mg | 0% |
| Histidine | 0.033mg | 0.174mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
21%
112%
Comparison summary
Which food is richer in minerals?
Soy sauce is relatively richer in minerals
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 51)
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 0.37g)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 5487mg)
Which food is lower in Saturated fat?
Porridge is lower in Saturated fat (difference - 0.04g)
Which food is cheaper?
Porridge is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.