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 B3.
- 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.
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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
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Iron
+71.6%
Contains
less
Sodium
-99.3%
Contains
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Selenium
+300%
Contains
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Calcium
+72.4%
Contains
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Magnesium
+2040%
Contains
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Phosphorus
+433.3%
Contains
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Potassium
+212.5%
Contains
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Zinc
+192.3%
Contains
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Copper
+610%
Contains
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Manganese
+∞%
Contains
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Iron
+71.6%
Contains
less
Sodium
-99.3%
Contains
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Selenium
+300%
Contains
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Calcium
+72.4%
Contains
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Magnesium
+2040%
Contains
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Phosphorus
+433.3%
Contains
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Potassium
+212.5%
Contains
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Zinc
+192.3%
Contains
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Copper
+610%
Contains
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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.
:
Contains
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Vitamin B6
+550%
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Vitamin A
+∞%
Contains
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Vitamin E
+4900%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+820%
Contains
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Vitamin B3
+207.7%
Contains
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Vitamin B5
+881.7%
Contains
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Folate
+1533.3%
Contains
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Vitamin K
+5200%
Equal in Vitamin B1 - 0.06
Contains
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Vitamin B6
+550%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+4900%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+820%
Contains
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Vitamin B3
+207.7%
Contains
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Vitamin B5
+881.7%
Contains
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Folate
+1533.3%
Contains
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Vitamin K
+5200%
Equal in Vitamin B1 - 0.06
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+15.1%
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Protein
+110.4%
Contains
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Fats
+204.8%
Contains
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Other
+3172.7%
Equal in Water - 79.99
Contains
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Carbs
+15.1%
Contains
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Protein
+110.4%
Contains
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Fats
+204.8%
Contains
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Other
+3172.7%
Equal in Water - 79.99
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-74.6%
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Monounsaturated Fat
+107.1%
Contains
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Polyunsaturated fat
+91.2%
Contains
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Saturated Fat
-74.6%
Contains
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Monounsaturated Fat
+107.1%
Contains
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Polyunsaturated fat
+91.2%
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 Glycemic Index |
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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 Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 10.02g | 8.64g |
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| Protein | 1.44g | 3.03g |
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| Fats | 0.21g | 0.64g |
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| Carbs | 10.52g | 9.14g |
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| Calories | 50kcal | 45kcal |
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| Sugar | 0.03g | 0.65g |
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| Fiber | 0.5g | 0.5g | |
| Calcium | 87mg | 150mg |
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| Iron | 3.74mg | 2.18mg |
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| Magnesium | 5mg | 107mg |
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| Phosphorus | 15mg | 80mg |
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| Potassium | 16mg | 50mg |
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| Sodium | 6mg | 872mg |
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| Zinc | 0.13mg | 0.38mg |
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| Copper | 0.04mg | 0.284mg |
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| Manganese | 0mg | 1.4mg |
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| Selenium | 2.8µg | 0.7µg |
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| Vitamin A | 0IU | 360IU |
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| Vitamin A RAE | 0µg | 18µg |
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| Vitamin E | 0.02mg | 1mg |
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| Vitamin C | 0mg | 3mg |
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| Vitamin B1 | 0.055mg | 0.06mg |
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| Vitamin B2 | 0.025mg | 0.23mg |
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| Vitamin B3 | 0.52mg | 1.6mg |
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| Vitamin B5 | 0.071mg | 0.697mg |
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| Vitamin B6 | 0.013mg | 0.002mg |
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| Folate | 12µg | 196µg |
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| Vitamin K | 0.1µg | 5.3µg |
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| Tryptophan | 0.02mg | 0.035mg |
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| Threonine | 0.045mg | 0.165mg |
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| Isoleucine | 0.063mg | 0.087mg |
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| Leucine | 0.11mg | 0.257mg |
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| Lysine | 0.037mg | 0.112mg |
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| Methionine | 0.027mg | 0.063mg |
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| Phenylalanine | 0.078mg | 0.112mg |
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| Valine | 0.07mg | 0.209mg |
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| Histidine | 0.033mg | 0.015mg |
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| Saturated Fat | 0.033g | 0.13g |
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| Omega-3 - EPA | 0g | 0.186g |
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| Monounsaturated Fat | 0.028g | 0.058g |
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| Polyunsaturated fat | 0.114g | 0.218g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
29%
Minerals Daily Need Coverage Score
21%
65%
Comparison summary
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 866mg)
Which food is lower in Saturated Fat?
Porridge is lower in Saturated Fat (difference - 0.097g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)