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  6. Porridge vs. Zucchini

Porridge vs. Zucchini — In-Depth Nutrition Comparison

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Significant differences between porridge and zucchini

  • Porridge has more iron and calcium; however, zucchini is richer in vitamin C, vitamin B6, manganese, potassium, and vitamin B2.
  • Porridge covers your daily iron needs 42% more than zucchini.
  • Zucchini has 5 times less calcium than porridge. Porridge has 87mg of calcium, while zucchini has 16mg.
  • Porridge contains less sugar.
  • Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of zucchini is 15.

Specific food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Squash, summer, zucchini, includes skin, raw.

Infographic

Porridge vs Zucchini 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.
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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more CalciumCalcium +443.8%
Contains more IronIron +910.8%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +1300%
Contains more MagnesiumMagnesium +260%
Contains more PotassiumPotassium +1531.3%
Contains more CopperCopper +32.5%
Contains more ZincZinc +146.2%
Contains more PhosphorusPhosphorus +153.3%
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.
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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin B1Vitamin B1 +22.2%
Contains more Vitamin B3Vitamin B3 +15.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B2Vitamin B2 +276%
Contains more Vitamin B5Vitamin B5 +187.3%
Contains more Vitamin B6Vitamin B6 +1153.8%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Zucchini DV% diff.
Iron 3.74mg 0.37mg 42%
Vitamin C 0mg 17.9mg 20%
Vitamin B6 0.013mg 0.163mg 12%
Manganese 0mg 0.177mg 8%
Calcium 87mg 16mg 7%
Potassium 16mg 261mg 7%
Vitamin B2 0.025mg 0.094mg 5%
Selenium 2.8µg 0.2µg 5%
Vitamin K 0.1µg 4.3µg 4%
Folate 12µg 24µg 3%
Magnesium 5mg 18mg 3%
Vitamin B5 0.071mg 0.204mg 3%
Phosphorus 15mg 38mg 3%
Fructose 1.38g 2%
Choline 9.5mg 2%
Calories 50kcal 17kcal 2%
Fiber 0.5g 1g 2%
Zinc 0.13mg 0.32mg 2%
Carbs 10.52g 3.11g 2%
Vitamin A 0µg 10µg 1%
Vitamin B1 0.055mg 0.045mg 1%
Copper 0.04mg 0.053mg 1%
Vitamin E 0.02mg 0.12mg 1%
Protein 1.44g 1.21g 0%
Fats 0.21g 0.32g 0%
Net carbs 10.02g 2.11g N/A
Sugar 0.03g 2.5g N/A
Sodium 6mg 8mg 0%
Vitamin B3 0.52mg 0.451mg 0%
Saturated fat 0.033g 0.084g 0%
Monounsaturated fat 0.028g 0.011g 0%
Polyunsaturated fat 0.114g 0.091g 0%
Tryptophan 0.02mg 0.01mg 0%
Threonine 0.045mg 0.029mg 0%
Isoleucine 0.063mg 0.044mg 0%
Leucine 0.11mg 0.071mg 0%
Lysine 0.037mg 0.067mg 0%
Methionine 0.027mg 0.018mg 0%
Phenylalanine 0.078mg 0.043mg 0%
Valine 0.07mg 0.054mg 0%
Histidine 0.033mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +19%
Contains more CarbsCarbs +238.3%
Contains more FatsFats +52.4%
Contains more OtherOther +159.1%
~equal in Water ~94.79g

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -60.7%
Contains more Mono. FatMonounsaturated fat +154.5%
Contains more Poly. FatPolyunsaturated fat +25.3%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.