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Porridge vs. Welsh onion — In-Depth Nutrition Comparison

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What are the main differences between porridge and welsh onion?

  • Porridge is richer in iron and calcium, yet welsh onion is richer in vitamin K, vitamin C, vitamin A, fiber, manganese, and potassium.
  • Welsh onion's daily need coverage for vitamin K is 161% higher.
  • Porridge has 5 times more calcium than welsh onion. Porridge has 87mg of calcium, while welsh onion has 18mg.
  • Welsh onion has a lower glycemic index than porridge.

We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Onions, welsh, raw types in this comparison.

Infographic

Porridge vs Welsh onion infographic
Infographic link

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% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more CalciumCalcium +383.3%
Contains more IronIron +206.6%
Contains less SodiumSodium -64.7%
Contains more SeleniumSelenium +366.7%
Contains more MagnesiumMagnesium +360%
Contains more PotassiumPotassium +1225%
Contains more CopperCopper +75%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +226.7%
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin B3Vitamin B3 +30%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2450%
Contains more Vitamin B2Vitamin B2 +260%
Contains more Vitamin B5Vitamin B5 +138%
Contains more Vitamin B6Vitamin B6 +453.8%
Contains more Vitamin KVitamin K +193300%
Contains more FolateFolate +33.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Welsh onion DV% diff.
Vitamin K 0.1µg 193.4µg 161%
Iron 3.74mg 1.22mg 32%
Vitamin C 0mg 27mg 30%
Fiber 0.5g 2.4g 8%
Calcium 87mg 18mg 7%
Potassium 16mg 212mg 6%
Manganese 0mg 0.137mg 6%
Vitamin B2 0.025mg 0.09mg 5%
Vitamin B6 0.013mg 0.072mg 5%
Phosphorus 15mg 49mg 5%
Magnesium 5mg 23mg 4%
Selenium 2.8µg 0.6µg 4%
Zinc 0.13mg 0.52mg 4%
Copper 0.04mg 0.07mg 3%
Vitamin E 0.02mg 0.51mg 3%
Vitamin B5 0.071mg 0.169mg 2%
Vitamin B3 0.52mg 0.4mg 1%
Protein 1.44g 1.9g 1%
Calories 50kcal 34kcal 1%
Choline 5.3mg 1%
Carbs 10.52g 6.5g 1%
Folate 12µg 16µg 1%
Fats 0.21g 0.4g 0%
Net carbs 10.02g 4.1g N/A
Sugar 0.03g 2.18g N/A
Sodium 6mg 17mg 0%
Vitamin B1 0.055mg 0.05mg 0%
Saturated fat 0.033g 0.067g 0%
Monounsaturated fat 0.028g 0.056g 0%
Polyunsaturated fat 0.114g 0.156g 0%
Tryptophan 0.02mg 0.021mg 0%
Threonine 0.045mg 0.074mg 0%
Isoleucine 0.063mg 0.081mg 0%
Leucine 0.11mg 0.113mg 0%
Lysine 0.037mg 0.095mg 0%
Methionine 0.027mg 0.021mg 0%
Phenylalanine 0.078mg 0.061mg 0%
Valine 0.07mg 0.084mg 0%
Histidine 0.033mg 0.033mg 0%

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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more CarbsCarbs +61.8%
Contains more ProteinProtein +31.9%
Contains more FatsFats +90.5%
Contains more OtherOther +218.2%
~equal in Water ~90.5g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains less Sat. FatSaturated fat -50.7%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +36.8%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.