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Porridge vs Soybean meal - In-Depth Nutrition Comparison

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Important differences between Porridge and Soybean meal

  • Porridge has less Copper, Manganese, Iron, Phosphorus, Potassium, Folate, Magnesium, Vitamin B1, Zinc, and Vitamin B6.
  • Soybean meal's daily need coverage for Copper is 218% more.

The food varieties used in the comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Soy meal, defatted, raw.

Infographic

Porridge vs Soybean meal 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
Contains more Calcium +180.5%
Contains more Iron +266.3%
Contains more Magnesium +6020%
Contains more Phosphorus +4573.3%
Contains more Potassium +15462.5%
Contains less Sodium -50%
Contains more Zinc +3792.3%
Contains more Copper +4900%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 74% 514% 219% 301% 220% 1% 138% 667%
Contains more Calcium +180.5%
Contains more Iron +266.3%
Contains more Magnesium +6020%
Contains more Phosphorus +4573.3%
Contains more Potassium +15462.5%
Contains less Sodium -50%
Contains more Zinc +3792.3%
Contains more Copper +4900%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1156.4%
Contains more Vitamin B2 +904%
Contains more Vitamin B3 +397.5%
Contains more Vitamin B5 +2683.1%
Contains more Vitamin B6 +4276.9%
Contains more Folate +2425%
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 3% 0% 0% 0% 173% 58% 49% 119% 132% 228% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1156.4%
Contains more Vitamin B2 +904%
Contains more Vitamin B3 +397.5%
Contains more Vitamin B5 +2683.1%
Contains more Vitamin B6 +4276.9%
Contains more Folate +2425%

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

All nutrients comparison - raw data values

Nutrient Porridge Soybean meal Opinion
Net carbs 10.02g 35.89g Soybean meal
Protein 1.44g 49.2g Soybean meal
Fats 0.21g 2.39g Soybean meal
Carbs 10.52g 35.89g Soybean meal
Calories 50kcal 337kcal Soybean meal
Starch g g
Fructose g g
Sugar 0.03g g Soybean meal
Fiber 0.5g g Porridge
Calcium 87mg 244mg Soybean meal
Iron 3.74mg 13.7mg Soybean meal
Magnesium 5mg 306mg Soybean meal
Phosphorus 15mg 701mg Soybean meal
Potassium 16mg 2490mg Soybean meal
Sodium 6mg 3mg Soybean meal
Zinc 0.13mg 5.06mg Soybean meal
Copper 0.04mg 2mg Soybean meal
Vitamin A 0IU 40IU Soybean meal
Vitamin E 0.02mg mg Porridge
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.055mg 0.691mg Soybean meal
Vitamin B2 0.025mg 0.251mg Soybean meal
Vitamin B3 0.52mg 2.587mg Soybean meal
Vitamin B5 0.071mg 1.976mg Soybean meal
Vitamin B6 0.013mg 0.569mg Soybean meal
Folate 12µg 303µg Soybean meal
Vitamin B12 0µg 0µg
Vitamin K 0.1µg µg Porridge
Tryptophan 0.02mg 0.653mg Soybean meal
Threonine 0.045mg 1.952mg Soybean meal
Isoleucine 0.063mg 2.18mg Soybean meal
Leucine 0.11mg 3.66mg Soybean meal
Lysine 0.037mg 2.991mg Soybean meal
Methionine 0.027mg 0.606mg Soybean meal
Phenylalanine 0.078mg 2.346mg Soybean meal
Valine 0.07mg 2.243mg Soybean meal
Histidine 0.033mg 1.212mg Soybean meal
Cholesterol 0mg 0mg
Trans Fat g 0g Porridge
Saturated Fat 0.033g 0.268g Porridge
Monounsaturated Fat 0.028g 0.409g Soybean meal
Polyunsaturated fat 0.114g 1.045g Soybean meal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Soybean meal
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
63
Soybean meal
Mineral Summary Score
24
Porridge
266
Soybean meal

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
295%
Soybean meal
Carbohydrates
11%
Porridge
36%
Soybean meal
Fats
1%
Porridge
11%
Soybean meal

Comparison summary

Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food is richer in vitamins?
Soybean meal
Soybean meal is relatively richer in vitamins
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.235g)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 2)
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 ($)

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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.