Potato vs. Porridge — In-Depth Nutrition Comparison
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What are the differences between potatoes and porridge?
- Potatoes are higher in vitamin B6, potassium, vitamin C, manganese, copper, phosphorus, fiber, and vitamin B5, yet porridge is higher in iron and calcium.
- Porridge's daily need coverage for iron is 33% more.
- The glycemic index of porridge is lower.
We used Potatoes, baked, flesh, and skin, without salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this article.
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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 MagnesiumMagnesium | +460% |
| Contains more PotassiumPotassium | +3243.8% |
| Contains more CopperCopper | +195% |
| Contains more ZincZinc | +176.9% |
| Contains more PhosphorusPhosphorus | +366.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +480% |
| Contains more IronIron | +246.3% |
| Contains less SodiumSodium | -40% |
| Contains more SeleniumSelenium | +600% |
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 | +100% |
| Contains more Vitamin B1Vitamin B1 | +16.4% |
| Contains more Vitamin B2Vitamin B2 | +92% |
| Contains more Vitamin B3Vitamin B3 | +171.2% |
| Contains more Vitamin B5Vitamin B5 | +429.6% |
| Contains more Vitamin B6Vitamin B6 | +2292.3% |
| Contains more Vitamin KVitamin K | +1900% |
| Contains more FolateFolate | +133.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.08mg | 3.74mg | 33% |
| Vitamin B6 | 0.311mg | 0.013mg | 23% |
| Potassium | 535mg | 16mg | 15% |
| Vitamin C | 9.6mg | 0mg | 11% |
| Manganese | 0.219mg | 0mg | 10% |
| Copper | 0.118mg | 0.04mg | 9% |
| Phosphorus | 70mg | 15mg | 8% |
| Calcium | 15mg | 87mg | 7% |
| Fiber | 2.2g | 0.5g | 7% |
| Starch | 17.27g | 7% | |
| Vitamin B3 | 1.41mg | 0.52mg | 6% |
| Vitamin B5 | 0.376mg | 0.071mg | 6% |
| Magnesium | 28mg | 5mg | 5% |
| Carbs | 21.15g | 10.52g | 4% |
| Selenium | 0.4µg | 2.8µg | 4% |
| Folate | 28µg | 12µg | 4% |
| Choline | 14.8mg | 3% | |
| Calories | 93kcal | 50kcal | 2% |
| Protein | 2.5g | 1.44g | 2% |
| Zinc | 0.36mg | 0.13mg | 2% |
| Vitamin B2 | 0.048mg | 0.025mg | 2% |
| Vitamin K | 2µg | 0.1µg | 2% |
| Vitamin B1 | 0.064mg | 0.055mg | 1% |
| Fats | 0.13g | 0.21g | 0% |
| Net carbs | 18.95g | 10.02g | N/A |
| Sugar | 1.18g | 0.03g | N/A |
| Sodium | 10mg | 6mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin E | 0.04mg | 0.02mg | 0% |
| Saturated fat | 0.034g | 0.033g | 0% |
| Monounsaturated fat | 0.003g | 0.028g | 0% |
| Polyunsaturated fat | 0.057g | 0.114g | 0% |
| Tryptophan | 0.025mg | 0.02mg | 0% |
| Threonine | 0.081mg | 0.045mg | 0% |
| Isoleucine | 0.08mg | 0.063mg | 0% |
| Leucine | 0.119mg | 0.11mg | 0% |
| Lysine | 0.13mg | 0.037mg | 0% |
| Methionine | 0.038mg | 0.027mg | 0% |
| Phenylalanine | 0.099mg | 0.078mg | 0% |
| Valine | 0.125mg | 0.07mg | 0% |
| Histidine | 0.042mg | 0.033mg | 0% |
| Fructose | 0.34g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +73.6% |
| Contains more CarbsCarbs | +101% |
| Contains more OtherOther | +504.5% |
| Contains more FatsFats | +61.5% |
| Contains more WaterWater | +17% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +833.3% |
| Contains more Poly. FatPolyunsaturated fat | +100% |
~equal in
Saturated fat
~0.033g
