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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, vitamin K, manganese, fiber, vitamin B2, and phosphorus.
  • Vegetable's daily need coverage for vitamin A is 86% more.
  • Porridge has 5 times more iron than vegetable. While porridge has 3.74mg of iron, vegetable has only 0.82mg.

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
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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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more CalciumCalcium +248%
Contains more IronIron +356.1%
Contains less SodiumSodium -82.9%
Contains more SeleniumSelenium +833.3%
Contains more MagnesiumMagnesium +340%
Contains more PotassiumPotassium +956.3%
Contains more CopperCopper +107.5%
Contains more ZincZinc +276.9%
Contains more PhosphorusPhosphorus +240%
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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1800%
Contains more Vitamin B1Vitamin B1 +29.1%
Contains more Vitamin B2Vitamin B2 +380%
Contains more Vitamin B3Vitamin B3 +63.7%
Contains more Vitamin B5Vitamin B5 +112.7%
Contains more Vitamin B6Vitamin B6 +469.2%
Contains more Vitamin KVitamin K +23400%
Contains more FolateFolate +58.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +40%
Contains more ProteinProtein +98.6%
Contains more CarbsCarbs +24.4%
Contains more OtherOther +204.5%
~equal in Water ~83.23g

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +180%
Contains more Poly. FatPolyunsaturated fat +58.3%
~equal in Saturated fat ~0.031g

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 DV% diff.
Iron 3.74mg 0.82mg 37%
Vitamin A 0µg 214µg 24%
Vitamin K 0.1µg 23.5µg 20%
Fiber 0.5g 4.4g 16%
Manganese 0mg 0.379mg 16%
Vitamin B2 0.025mg 0.12mg 7%
Calcium 87mg 25mg 6%
Potassium 16mg 169mg 5%
Vitamin B6 0.013mg 0.074mg 5%
Copper 0.04mg 0.083mg 5%
Phosphorus 15mg 51mg 5%
Selenium 2.8µg 0.3µg 5%
Magnesium 5mg 22mg 4%
Vitamin C 0mg 3.2mg 4%
Choline 24.1mg 4%
Zinc 0.13mg 0.49mg 3%
Protein 1.44g 2.86g 3%
Folate 12µg 19µg 2%
Vitamin B3 0.52mg 0.851mg 2%
Vitamin B5 0.071mg 0.151mg 2%
Vitamin E 0.02mg 0.38mg 2%
Calories 50kcal 65kcal 1%
Vitamin B1 0.055mg 0.071mg 1%
Sodium 6mg 35mg 1%
Carbs 10.52g 13.09g 1%
Fats 0.21g 0.15g 0%
Net carbs 10.02g 8.69g N/A
Sugar 0.03g 3.12g N/A
Saturated fat 0.033g 0.031g 0%
Monounsaturated fat 0.028g 0.01g 0%
Polyunsaturated fat 0.114g 0.072g 0%
Tryptophan 0.02mg 0.029mg 0%
Threonine 0.045mg 0.115mg 0%
Isoleucine 0.063mg 0.139mg 0%
Leucine 0.11mg 0.19mg 0%
Lysine 0.037mg 0.17mg 0%
Methionine 0.027mg 0.034mg 0%
Phenylalanine 0.078mg 0.12mg 0%
Valine 0.07mg 0.149mg 0%
Histidine 0.033mg 0.073mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Vegetable
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
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.