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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
20%
Minerals Daily Need Coverage Score
21%
19%
Comparison summary
Which food is richer in minerals?
Vegetable is relatively richer in minerals
Which food is lower in Saturated fat?
Vegetable is lower in Saturated fat (difference - 0.002g)
Which food is richer in vitamins?
Vegetable is relatively richer in vitamins
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 3.09g)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 29mg)
Which food is cheaper?
Porridge is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (66)