Porridge vs. Spaghetti — In-Depth Nutrition Comparison

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The main differences between porridge and spaghetti

Porridge has more iron and calcium; however, spaghetti has more selenium, manganese, copper, phosphorus, and fiber.
Daily need coverage for selenium for spaghetti is 43% higher.
Spaghetti has 12 times less calcium than porridge. Porridge has 87mg of calcium, while spaghetti has 7mg.
Porridge has a higher glycemic index than spaghetti.

Food types used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Pasta, cooked, unenriched, without added salt.

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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.

Porridge

Spaghetti

Contains more CalciumCalcium	+1142.9%
Contains more IronIron	+648%

Contains more MagnesiumMagnesium	+260%
Contains more PotassiumPotassium	+175%
Contains more CopperCopper	+150%
Contains more ZincZinc	+292.3%
Contains more PhosphorusPhosphorus	+286.7%
Contains less SodiumSodium	-83.3%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+842.9%

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.

Porridge

Spaghetti

Contains more Vitamin B1Vitamin B1	+175%
Contains more Vitamin B2Vitamin B2	+25%
Contains more Vitamin B3Vitamin B3	+30%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+71.4%

Contains more Vitamin EVitamin E	+200%
Contains more Vitamin B5Vitamin B5	+57.7%
Contains more Vitamin B6Vitamin B6	+276.9%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	2.8µg	26.4µg	43%
Iron	3.74mg	0.5mg	41%
Manganese	0mg	0.322mg	14%
Starch		26.01g	11%
Protein	1.44g	5.8g	9%
Calcium	87mg	7mg	8%
Carbs	10.52g	30.86g	7%
Copper	0.04mg	0.1mg	7%
Phosphorus	15mg	58mg	6%
Calories	50kcal	158kcal	5%
Fiber	0.5g	1.8g	5%
Magnesium	5mg	18mg	3%
Zinc	0.13mg	0.51mg	3%
Vitamin B1	0.055mg	0.02mg	3%
Vitamin B6	0.013mg	0.049mg	3%
Fats	0.21g	0.93g	1%
Potassium	16mg	44mg	1%
Vitamin B3	0.52mg	0.4mg	1%
Vitamin B5	0.071mg	0.112mg	1%
Folate	12µg	7µg	1%
Choline		6.4mg	1%
Saturated fat	0.033g	0.176g	1%
Polyunsaturated fat	0.114g	0.326g	1%
Protein per 100 calories	2.9g	3.7g	N/A
Calories per 10 g protein	347kcal	272kcal	N/A
Weight per 100 calories	200g	63g	N/A
Net carbs	10.02g	29.06g	N/A
Sugar	0.03g	0.56g	N/A
Sodium	6mg	1mg	0%
Vitamin E	0.02mg	0.06mg	0%
Vitamin B2	0.025mg	0.02mg	0%
Vitamin K	0.1µg	0µg	0%
Monounsaturated fat	0.028g	0.131g	0%
Tryptophan	0.02mg	0.083mg	0%
Threonine	0.045mg	0.206mg	0%
Isoleucine	0.063mg	0.228mg	0%
Leucine	0.11mg	0.44mg	0%
Lysine	0.037mg	0.133mg	0%
Methionine	0.027mg	0.065mg	0%
Phenylalanine	0.078mg	0.297mg	0%
Valine	0.07mg	0.262mg	0%
Histidine	0.033mg	0.132mg	0%
Fructose		0.03g	0%
Omega-3 - ALA		0.024g	N/A