Porridge vs. Yam — In-Depth Nutrition Comparison
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The main differences between porridge and yam
- Porridge has more iron and calcium; however, yam has more potassium, vitamin B6, vitamin C, manganese, copper, fiber, and phosphorus.
- Daily need coverage for iron for porridge is 40% higher.
- Yam has 5 times less calcium than porridge. Porridge has 87mg of calcium, while yam has 17mg.
- Porridge has a higher glycemic index than yam.
Food types used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Yam, 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 CalciumCalcium | +411.8% |
| Contains more IronIron | +592.6% |
| Contains less SodiumSodium | -33.3% |
| Contains more SeleniumSelenium | +300% |
| Contains more MagnesiumMagnesium | +320% |
| Contains more PotassiumPotassium | +5000% |
| Contains more CopperCopper | +345% |
| Contains more ZincZinc | +84.6% |
| Contains more PhosphorusPhosphorus | +266.7% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1650% |
| Contains more Vitamin B1Vitamin B1 | +103.6% |
| Contains more Vitamin B2Vitamin B2 | +28% |
| Contains more Vitamin B5Vitamin B5 | +342.3% |
| Contains more Vitamin B6Vitamin B6 | +2153.8% |
| Contains more Vitamin KVitamin K | +2200% |
| Contains more FolateFolate | +91.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.74mg | 0.54mg | 40% |
| Potassium | 16mg | 816mg | 24% |
| Vitamin B6 | 0.013mg | 0.293mg | 22% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Manganese | 0mg | 0.397mg | 17% |
| Copper | 0.04mg | 0.178mg | 15% |
| Fiber | 0.5g | 4.1g | 14% |
| Calcium | 87mg | 17mg | 7% |
| Carbs | 10.52g | 27.88g | 6% |
| Phosphorus | 15mg | 55mg | 6% |
| Vitamin B1 | 0.055mg | 0.112mg | 5% |
| Vitamin B5 | 0.071mg | 0.314mg | 5% |
| Magnesium | 5mg | 21mg | 4% |
| Selenium | 2.8µg | 0.7µg | 4% |
| Choline | 16.5mg | 3% | |
| Folate | 12µg | 23µg | 3% |
| Calories | 50kcal | 118kcal | 3% |
| Vitamin K | 0.1µg | 2.3µg | 2% |
| Vitamin E | 0.02mg | 0.35mg | 2% |
| Vitamin A | 0µg | 7µg | 1% |
| Vitamin B2 | 0.025mg | 0.032mg | 1% |
| Zinc | 0.13mg | 0.24mg | 1% |
| Protein | 1.44g | 1.53g | 0% |
| Fats | 0.21g | 0.17g | 0% |
| Net carbs | 10.02g | 23.78g | N/A |
| Sugar | 0.03g | 0.5g | N/A |
| Sodium | 6mg | 9mg | 0% |
| Vitamin B3 | 0.52mg | 0.552mg | 0% |
| Saturated fat | 0.033g | 0.037g | 0% |
| Monounsaturated fat | 0.028g | 0.006g | 0% |
| Polyunsaturated fat | 0.114g | 0.076g | 0% |
| Tryptophan | 0.02mg | 0.012mg | 0% |
| Threonine | 0.045mg | 0.054mg | 0% |
| Isoleucine | 0.063mg | 0.052mg | 0% |
| Leucine | 0.11mg | 0.096mg | 0% |
| Lysine | 0.037mg | 0.059mg | 0% |
| Methionine | 0.027mg | 0.021mg | 0% |
| Phenylalanine | 0.078mg | 0.071mg | 0% |
| Valine | 0.07mg | 0.062mg | 0% |
| Histidine | 0.033mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +23.5% |
| Contains more WaterWater | +25.9% |
| Contains more CarbsCarbs | +165% |
| Contains more OtherOther | +272.7% |
~equal in
Protein
~1.53g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -10.8% |
| Contains more Mono. FatMonounsaturated fat | +366.7% |
| Contains more Poly. FatPolyunsaturated fat | +50% |