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  6. Porridge vs. Wild rice raw

Porridge vs. Wild rice raw — In-Depth Nutrition Comparison

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Differences between porridge and wild rice raw

  • Porridge has more iron, while wild rice raw has more phosphorus, manganese, copper, zinc, magnesium, vitamin B3, vitamin B6, fiber, and folate.
  • Wild rice raw's daily need coverage for phosphorus is 60% higher.
  • Wild rice raw contains 2 times less iron than porridge. Porridge contains 3.74mg of iron, while wild rice raw contains 1.96mg.

The food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Wild rice, raw.

Infographic

Porridge vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +314.3%
Contains more IronIron +90.8%
Contains less SodiumSodium -14.3%
Contains more MagnesiumMagnesium +3440%
Contains more PotassiumPotassium +2568.8%
Contains more CopperCopper +1210%
Contains more ZincZinc +4484.6%
Contains more PhosphorusPhosphorus +2786.7%
Contains more ManganeseManganese +∞%
~equal in Selenium ~2.8µg

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4000%
Contains more Vitamin B1Vitamin B1 +109.1%
Contains more Vitamin B2Vitamin B2 +948%
Contains more Vitamin B3Vitamin B3 +1194.8%
Contains more Vitamin B5Vitamin B5 +1412.7%
Contains more Vitamin B6Vitamin B6 +2907.7%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +691.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Wild rice raw DV% diff.
Phosphorus 15mg 433mg 60%
Manganese 0mg 1.329mg 58%
Copper 0.04mg 0.524mg 54%
Zinc 0.13mg 5.96mg 53%
Magnesium 5mg 177mg 41%
Vitamin B3 0.52mg 6.733mg 39%
Vitamin B6 0.013mg 0.391mg 29%
Protein 1.44g 14.73g 27%
Fiber 0.5g 6.2g 23%
Iron 3.74mg 1.96mg 22%
Carbs 10.52g 74.9g 21%
Folate 12µg 95µg 21%
Vitamin B5 0.071mg 1.074mg 20%
Vitamin B2 0.025mg 0.262mg 18%
Calories 50kcal 357kcal 15%
Potassium 16mg 427mg 12%
Calcium 87mg 21mg 7%
Choline 35mg 6%
Vitamin B1 0.055mg 0.115mg 5%
Vitamin E 0.02mg 0.82mg 5%
Polyunsaturated fat 0.114g 0.676g 4%
Vitamin K 0.1µg 1.9µg 2%
Fats 0.21g 1.08g 1%
Saturated fat 0.033g 0.156g 1%
Net carbs 10.02g 68.7g N/A
Sugar 0.03g 2.5g N/A
Sodium 6mg 7mg 0%
Vitamin A 0µg 1µg 0%
Selenium 2.8µg 2.8µg 0%
Monounsaturated fat 0.028g 0.159g 0%
Tryptophan 0.02mg 0.179mg 0%
Threonine 0.045mg 0.469mg 0%
Isoleucine 0.063mg 0.618mg 0%
Leucine 0.11mg 1.018mg 0%
Lysine 0.037mg 0.629mg 0%
Methionine 0.027mg 0.438mg 0%
Phenylalanine 0.078mg 0.721mg 0%
Valine 0.07mg 0.858mg 0%
Histidine 0.033mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +1029%
Contains more ProteinProtein +922.9%
Contains more FatsFats +414.3%
Contains more CarbsCarbs +612%
Contains more OtherOther +595.5%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -78.8%
Contains more Mono. FatMonounsaturated fat +467.9%
Contains more Poly. FatPolyunsaturated fat +493%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.