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Porridge vs. Vegetable — In-Depth Nutrition Comparison

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What are the differences between Porridge and Vegetable?

  • Porridge is higher in Iron, and Calcium, yet Vegetable is higher in Vitamin A RAE, Vitamin K, Manganese, Fiber, Vitamin B2, and Phosphorus.
  • Porridge's daily need coverage for Iron is 37% more.
  • Porridge has 3 times more Calcium than Vegetable. While Porridge has 87mg of Calcium, Vegetable has only 25mg.

We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this article.

Infographic

Porridge vs Vegetable 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.
Porridge
Porridge
4
:
6
Vegetable
Vegetable
Contains more Calcium +248%
Contains more Iron +356.1%
Contains less Sodium -82.9%
Contains more Selenium +833.3%
Contains more Magnesium +340%
Contains more Phosphorus +240%
Contains more Potassium +956.3%
Contains more Zinc +276.9%
Contains more Copper +107.5%
Contains more Manganese +∞%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +248%
Contains more Iron +356.1%
Contains less Sodium -82.9%
Contains more Selenium +833.3%
Contains more Magnesium +340%
Contains more Phosphorus +240%
Contains more Potassium +956.3%
Contains more Zinc +276.9%
Contains more Copper +107.5%
Contains more Manganese +∞%

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
Porridge
0
:
10
Vegetable
Vegetable
Contains more Vitamin A +∞%
Contains more Vitamin E +1800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +29.1%
Contains more Vitamin B2 +380%
Contains more Vitamin B3 +63.7%
Contains more Vitamin B5 +112.7%
Contains more Vitamin B6 +469.2%
Contains more Folate +58.3%
Contains more Vitamin K +23400%
Porridge
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%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin A +∞%
Contains more Vitamin E +1800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +29.1%
Contains more Vitamin B2 +380%
Contains more Vitamin B3 +63.7%
Contains more Vitamin B5 +112.7%
Contains more Vitamin B6 +469.2%
Contains more Folate +58.3%
Contains more Vitamin K +23400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Porridge
Porridge
2
:
3
Vegetable
Vegetable
Contains more Fats +40%
Contains more Protein +98.6%
Contains more Carbs +24.4%
Contains more Other +204.5%
Equal in Water - 83.23
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Fats +40%
Contains more Protein +98.6%
Contains more Carbs +24.4%
Contains more Other +204.5%
Equal in Water - 83.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Porridge
Porridge
2
:
1
Vegetable
Vegetable
Contains more Monounsaturated Fat +180%
Contains more Polyunsaturated fat +58.3%
Equal in Saturated Fat - 0.031
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +180%
Contains more Polyunsaturated fat +58.3%
Equal in Saturated Fat - 0.031

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Vegetable Opinion
Net carbs 10.02g 8.69g Porridge
Protein 1.44g 2.86g Vegetable
Fats 0.21g 0.15g Porridge
Carbs 10.52g 13.09g Vegetable
Calories 50kcal 65kcal Vegetable
Sugar 0.03g 3.12g Porridge
Fiber 0.5g 4.4g Vegetable
Calcium 87mg 25mg Porridge
Iron 3.74mg 0.82mg Porridge
Magnesium 5mg 22mg Vegetable
Phosphorus 15mg 51mg Vegetable
Potassium 16mg 169mg Vegetable
Sodium 6mg 35mg Porridge
Zinc 0.13mg 0.49mg Vegetable
Copper 0.04mg 0.083mg Vegetable
Manganese 0mg 0.379mg Vegetable
Selenium 2.8µg 0.3µg Porridge
Vitamin A 0IU 4277IU Vegetable
Vitamin A RAE 0µg 214µg Vegetable
Vitamin E 0.02mg 0.38mg Vegetable
Vitamin C 0mg 3.2mg Vegetable
Vitamin B1 0.055mg 0.071mg Vegetable
Vitamin B2 0.025mg 0.12mg Vegetable
Vitamin B3 0.52mg 0.851mg Vegetable
Vitamin B5 0.071mg 0.151mg Vegetable
Vitamin B6 0.013mg 0.074mg Vegetable
Folate 12µg 19µg Vegetable
Vitamin K 0.1µg 23.5µg Vegetable
Tryptophan 0.02mg 0.029mg Vegetable
Threonine 0.045mg 0.115mg Vegetable
Isoleucine 0.063mg 0.139mg Vegetable
Leucine 0.11mg 0.19mg Vegetable
Lysine 0.037mg 0.17mg Vegetable
Methionine 0.027mg 0.034mg Vegetable
Phenylalanine 0.078mg 0.12mg Vegetable
Valine 0.07mg 0.149mg Vegetable
Histidine 0.033mg 0.073mg Vegetable
Saturated Fat 0.033g 0.031g Vegetable
Monounsaturated Fat 0.028g 0.01g Porridge
Polyunsaturated fat 0.114g 0.072g Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Vegetable
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
36%
Vegetable
Minerals Daily Need Coverage Score
21%
Porridge
19%
Vegetable

Comparison summary

Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.002g)
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 3.09g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 29mg)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (66)

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.