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Porridge vs. Star anise — In-Depth Nutrition Comparison

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A recap on differences between porridge and star anise

  • Porridge has less iron, manganese, copper, phosphorus, fiber, calcium, vitamin B6, zinc, potassium, and magnesium.
  • Star anise covers your daily iron needs 415% more than porridge.
  • The glycemic index of star anise is higher.

Food varieties used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Spices, anise seed.

Infographic

Porridge vs Star anise infographic
Infographic link

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 121% 194% 127% 1386% 303% 145% 189% 2.1% 300% 27%
Contains less SodiumSodium -62.5%
Contains more MagnesiumMagnesium +3300%
Contains more CalciumCalcium +642.5%
Contains more PotassiumPotassium +8906.3%
Contains more IronIron +888.2%
Contains more CopperCopper +2175%
Contains more ZincZinc +3976.9%
Contains more PhosphorusPhosphorus +2833.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +78.6%

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 70% 5.3% 0% 0% 85% 67% 57% 48% 150% 0% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +518.2%
Contains more Vitamin B2Vitamin B2 +1060%
Contains more Vitamin B3Vitamin B3 +488.5%
Contains more Vitamin B5Vitamin B5 +1022.5%
Contains more Vitamin B6Vitamin B6 +4900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
18% 16% 50% 10% 7%
Protein: 17.6 g
Fats: 15.9 g
Carbs: 50.02 g
Water: 9.54 g
Other: 6.94 g
Contains more WaterWater +818.3%
Contains more ProteinProtein +1122.2%
Contains more FatsFats +7471.4%
Contains more CarbsCarbs +375.5%
Contains more OtherOther +3054.5%

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
4% 72% 23%
Saturated fat: Sat. Fat 0.586 g
Monounsaturated fat: Mono. Fat 9.78 g
Polyunsaturated fat: Poly. Fat 3.15 g
Contains less Sat. FatSaturated fat -94.4%
Contains more Mono. FatMonounsaturated fat +34828.6%
Contains more Poly. FatPolyunsaturated fat +2663.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Porridge Star anise
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Porridge Star anise DV% diff.
Iron 3.74mg 36.96mg 415%
Manganese 0mg 2.3mg 100%
Copper 0.04mg 0.91mg 97%
Phosphorus 15mg 440mg 61%
Calcium 87mg 646mg 56%
Fiber 0.5g 14.6g 56%
Vitamin B6 0.013mg 0.65mg 49%
Zinc 0.13mg 5.3mg 47%
Potassium 16mg 1441mg 42%
Magnesium 5mg 170mg 39%
Protein 1.44g 17.6g 32%
Vitamin B1 0.055mg 0.34mg 24%
Monounsaturated fat 0.028g 9.78g 24%
Fats 0.21g 15.9g 24%
Vitamin C 0mg 21mg 23%
Vitamin B2 0.025mg 0.29mg 20%
Polyunsaturated fat 0.114g 3.15g 20%
Vitamin B3 0.52mg 3.06mg 16%
Vitamin B5 0.071mg 0.797mg 15%
Calories 50kcal 337kcal 14%
Carbs 10.52g 50.02g 13%
Selenium 2.8µg 5µg 4%
Saturated fat 0.033g 0.586g 3%
Vitamin A 0µg 16µg 2%
Folate 12µg 10µg 1%
Net carbs 10.02g 35.42g N/A
Sugar 0.03g N/A
Sodium 6mg 16mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Star anise
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Porridge
38%
Star anise
Minerals Daily Need Coverage Score
21%
Porridge
279%
Star anise

Comparison summary

Which food is richer in minerals?
Star anise
Star anise is relatively richer in minerals
Which food is lower in Sugar?
Star anise
Star anise is lower in Sugar (difference - 0.03g)
Which food is richer in vitamins?
Star anise
Star anise is relatively richer in vitamins
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 0.553g)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 23)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Star anise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171316/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.