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
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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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +180% |
| Contains more Poly. FatPolyunsaturated fat | +58.3% |
~equal in
Saturated fat
~0.031g
