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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 from Spaghetti is 43% higher.
  • Spaghetti has 12 times less Calcium than Porridge. Porridge has 87mg of Calcium, while Spaghetti has 7mg.

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.

Infographic

Porridge vs Spaghetti 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 +1142.9%
Contains more Iron +648%
Contains more Magnesium +260%
Contains more Phosphorus +286.7%
Contains more Potassium +175%
Contains less Sodium -83.3%
Contains more Zinc +292.3%
Contains more Copper +150%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 19% 13% 25% 4% 1% 14% 34%
Contains more Calcium +1142.9%
Contains more Iron +648%
Contains more Magnesium +260%
Contains more Phosphorus +286.7%
Contains more Potassium +175%
Contains less Sodium -83.3%
Contains more Zinc +292.3%
Contains more Copper +150%

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 B1 +175%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +30%
Contains more Folate +71.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +200%
Contains more Vitamin B5 +57.7%
Contains more Vitamin B6 +276.9%
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 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Contains more Vitamin B1 +175%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +30%
Contains more Folate +71.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +200%
Contains more Vitamin B5 +57.7%
Contains more Vitamin B6 +276.9%

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

All nutrients comparison - raw data values

Nutrient Porridge Spaghetti Opinion
Net carbs 10.02g 29.06g Spaghetti
Protein 1.44g 5.8g Spaghetti
Fats 0.21g 0.93g Spaghetti
Carbs 10.52g 30.86g Spaghetti
Calories 50kcal 158kcal Spaghetti
Starch g 26.01g Spaghetti
Fructose g 0.03g Spaghetti
Sugar 0.03g 0.56g Porridge
Fiber 0.5g 1.8g Spaghetti
Calcium 87mg 7mg Porridge
Iron 3.74mg 0.5mg Porridge
Magnesium 5mg 18mg Spaghetti
Phosphorus 15mg 58mg Spaghetti
Potassium 16mg 44mg Spaghetti
Sodium 6mg 1mg Spaghetti
Zinc 0.13mg 0.51mg Spaghetti
Copper 0.04mg 0.1mg Spaghetti
Vitamin A 0IU 0IU
Vitamin E 0.02mg 0.06mg Spaghetti
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.055mg 0.02mg Porridge
Vitamin B2 0.025mg 0.02mg Porridge
Vitamin B3 0.52mg 0.4mg Porridge
Vitamin B5 0.071mg 0.112mg Spaghetti
Vitamin B6 0.013mg 0.049mg Spaghetti
Folate 12µg 7µg Porridge
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0µg Porridge
Tryptophan 0.02mg 0.083mg Spaghetti
Threonine 0.045mg 0.206mg Spaghetti
Isoleucine 0.063mg 0.228mg Spaghetti
Leucine 0.11mg 0.44mg Spaghetti
Lysine 0.037mg 0.133mg Spaghetti
Methionine 0.027mg 0.065mg Spaghetti
Phenylalanine 0.078mg 0.297mg Spaghetti
Valine 0.07mg 0.262mg Spaghetti
Histidine 0.033mg 0.132mg Spaghetti
Cholesterol 0mg 0mg
Trans Fat g 0g Porridge
Saturated Fat 0.033g 0.176g Porridge
Monounsaturated Fat 0.028g 0.131g Spaghetti
Polyunsaturated fat 0.114g 0.326g Spaghetti

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Spaghetti
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
3
Spaghetti
Mineral Summary Score
24
Porridge
14
Spaghetti

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
35%
Spaghetti
Carbohydrates
11%
Porridge
31%
Spaghetti
Fats
1%
Porridge
4%
Spaghetti

Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.53g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.143g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.