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  6. Porridge vs. Spinach raw

Porridge vs. Spinach raw — In-Depth Nutrition Comparison

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Significant differences between porridge and spinach raw

  • Porridge has more iron; however, spinach raw is richer in vitamin K, vitamin A, folate, manganese, vitamin C, magnesium, potassium, vitamin B6, and vitamin E.
  • Spinach raw covers your daily vitamin K needs 402% more than porridge.
  • Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of spinach raw is 32.

Specific food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Spinach, raw.

Infographic

Porridge vs Spinach raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more IronIron +38%
Contains less SodiumSodium -92.4%
Contains more SeleniumSelenium +180%
Contains more MagnesiumMagnesium +1480%
Contains more CalciumCalcium +13.8%
Contains more PotassiumPotassium +3387.5%
Contains more CopperCopper +225%
Contains more ZincZinc +307.7%
Contains more PhosphorusPhosphorus +226.7%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +10050%
Contains more Vitamin B1Vitamin B1 +41.8%
Contains more Vitamin B2Vitamin B2 +656%
Contains more Vitamin B3Vitamin B3 +39.2%
Contains more Vitamin B6Vitamin B6 +1400%
Contains more Vitamin KVitamin K +482800%
Contains more FolateFolate +1516.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.065mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Spinach raw DV% diff.
Vitamin K 0.1µg 482.9µg 402%
Vitamin A 0µg 469µg 52%
Folate 12µg 194µg 46%
Manganese 0mg 0.897mg 39%
Vitamin C 0mg 28.1mg 31%
Magnesium 5mg 79mg 18%
Potassium 16mg 558mg 16%
Vitamin B6 0.013mg 0.195mg 14%
Vitamin E 0.02mg 2.03mg 13%
Iron 3.74mg 2.71mg 13%
Vitamin B2 0.025mg 0.189mg 13%
Copper 0.04mg 0.13mg 10%
Fiber 0.5g 2.2g 7%
Phosphorus 15mg 49mg 5%
Zinc 0.13mg 0.53mg 4%
Choline 19.3mg 4%
Selenium 2.8µg 1µg 3%
Protein 1.44g 2.86g 3%
Sodium 6mg 79mg 3%
Carbs 10.52g 3.63g 2%
Vitamin B1 0.055mg 0.078mg 2%
Calories 50kcal 23kcal 1%
Vitamin B3 0.52mg 0.724mg 1%
Calcium 87mg 99mg 1%
Fats 0.21g 0.39g 0%
Net carbs 10.02g 1.43g N/A
Sugar 0.03g 0.42g N/A
Vitamin B5 0.071mg 0.065mg 0%
Saturated fat 0.033g 0.063g 0%
Monounsaturated fat 0.028g 0.01g 0%
Polyunsaturated fat 0.114g 0.165g 0%
Tryptophan 0.02mg 0.039mg 0%
Threonine 0.045mg 0.122mg 0%
Isoleucine 0.063mg 0.147mg 0%
Leucine 0.11mg 0.223mg 0%
Lysine 0.037mg 0.174mg 0%
Methionine 0.027mg 0.053mg 0%
Phenylalanine 0.078mg 0.129mg 0%
Valine 0.07mg 0.161mg 0%
Histidine 0.033mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more CarbsCarbs +189.8%
Contains more ProteinProtein +98.6%
Contains more FatsFats +85.7%
Contains more OtherOther +681.8%
~equal in Water ~91.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated fat -47.6%
Contains more Mono. FatMonounsaturated fat +180%
Contains more Poly. FatPolyunsaturated fat +44.7%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.