Porridge vs. Wakame — In-Depth Nutrition Comparison
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Important differences between porridge and wakame
- Porridge has more iron; however, wakame has more manganese, folate, copper, magnesium, vitamin B2, vitamin B5, phosphorus, and vitamin A.
- Wakame's daily need coverage for manganese is 61% more.
- Porridge has 2 times more iron than wakame. Porridge has 3.74mg of iron, while wakame has 2.18mg.
- Porridge is lower in sodium.
The food varieties used in the comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Seaweed, wakame, raw.
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 IronIron | +71.6% |
| Contains less SodiumSodium | -99.3% |
| Contains more SeleniumSelenium | +300% |
| Contains more MagnesiumMagnesium | +2040% |
| Contains more CalciumCalcium | +72.4% |
| Contains more PotassiumPotassium | +212.5% |
| Contains more CopperCopper | +610% |
| Contains more ZincZinc | +192.3% |
| Contains more PhosphorusPhosphorus | +433.3% |
| 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 B6Vitamin B6 | +550% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +4900% |
| Contains more Vitamin B2Vitamin B2 | +820% |
| Contains more Vitamin B3Vitamin B3 | +207.7% |
| Contains more Vitamin B5Vitamin B5 | +881.7% |
| Contains more Vitamin KVitamin K | +5200% |
| Contains more FolateFolate | +1533.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0mg | 1.4mg | 61% |
| Folate | 12µg | 196µg | 46% |
| Sodium | 6mg | 872mg | 38% |
| Copper | 0.04mg | 0.284mg | 27% |
| Magnesium | 5mg | 107mg | 24% |
| Iron | 3.74mg | 2.18mg | 20% |
| Vitamin B2 | 0.025mg | 0.23mg | 16% |
| Vitamin B5 | 0.071mg | 0.697mg | 13% |
| Phosphorus | 15mg | 80mg | 9% |
| Vitamin B3 | 0.52mg | 1.6mg | 7% |
| Vitamin E | 0.02mg | 1mg | 7% |
| Calcium | 87mg | 150mg | 6% |
| Vitamin K | 0.1µg | 5.3µg | 4% |
| Selenium | 2.8µg | 0.7µg | 4% |
| Protein | 1.44g | 3.03g | 3% |
| Choline | 13.9mg | 3% | |
| Vitamin C | 0mg | 3mg | 3% |
| Vitamin A | 0µg | 18µg | 2% |
| Zinc | 0.13mg | 0.38mg | 2% |
| Polyunsaturated fat | 0.114g | 0.218g | 1% |
| Potassium | 16mg | 50mg | 1% |
| Vitamin B6 | 0.013mg | 0.002mg | 1% |
| Fats | 0.21g | 0.64g | 1% |
| Calories | 50kcal | 45kcal | 0% |
| Carbs | 10.52g | 9.14g | 0% |
| Net carbs | 10.02g | 8.64g | N/A |
| Sugar | 0.03g | 0.65g | N/A |
| Fiber | 0.5g | 0.5g | 0% |
| Vitamin B1 | 0.055mg | 0.06mg | 0% |
| Saturated fat | 0.033g | 0.13g | 0% |
| Monounsaturated fat | 0.028g | 0.058g | 0% |
| Tryptophan | 0.02mg | 0.035mg | 0% |
| Threonine | 0.045mg | 0.165mg | 0% |
| Isoleucine | 0.063mg | 0.087mg | 0% |
| Leucine | 0.11mg | 0.257mg | 0% |
| Lysine | 0.037mg | 0.112mg | 0% |
| Methionine | 0.027mg | 0.063mg | 0% |
| Phenylalanine | 0.078mg | 0.112mg | 0% |
| Valine | 0.07mg | 0.209mg | 0% |
| Histidine | 0.033mg | 0.015mg | 0% |
| Omega-3 - EPA | 0g | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +15.1% |
| Contains more ProteinProtein | +110.4% |
| Contains more FatsFats | +204.8% |
| Contains more OtherOther | +3172.7% |
~equal in
Water
~79.99g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -74.6% |
| Contains more Mono. FatMonounsaturated fat | +107.1% |
| Contains more Poly. FatPolyunsaturated fat | +91.2% |
