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% |
| Contains more CholineCholine | +∞% |
~equal in
Vitamin D
~0µg
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 93kcal | 50kcal |
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| Protein | 2.5g | 1.44g |
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| Fats | 0.13g | 0.21g |
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| Vitamin C | 9.6mg | 0mg |
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| Net carbs | 18.95g | 10.02g |
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| Carbs | 21.15g | 10.52g |
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| Magnesium | 28mg | 5mg |
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| Calcium | 15mg | 87mg |
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| Potassium | 535mg | 16mg |
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| Iron | 1.08mg | 3.74mg |
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| Sugar | 1.18g | 0.03g |
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| Fiber | 2.2g | 0.5g |
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| Copper | 0.118mg | 0.04mg |
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| Zinc | 0.36mg | 0.13mg |
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| Starch | 17.27g |
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| Phosphorus | 70mg | 15mg |
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| Sodium | 10mg | 6mg |
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| Vitamin A | 10IU | 0IU |
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| Vitamin A | 1µg | 0µg |
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| Vitamin E | 0.04mg | 0.02mg |
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| Manganese | 0.219mg | 0mg |
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| Selenium | 0.4µg | 2.8µg |
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| Vitamin B1 | 0.064mg | 0.055mg |
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| Vitamin B2 | 0.048mg | 0.025mg |
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| Vitamin B3 | 1.41mg | 0.52mg |
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| Vitamin B5 | 0.376mg | 0.071mg |
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| Vitamin B6 | 0.311mg | 0.013mg |
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| Vitamin K | 2µg | 0.1µg |
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| Folate | 28µg | 12µg |
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| Choline | 14.8mg |
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| Saturated Fat | 0.034g | 0.033g |
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| Monounsaturated Fat | 0.003g | 0.028g |
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| Polyunsaturated fat | 0.057g | 0.114g |
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| Tryptophan | 0.025mg | 0.02mg |
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| Threonine | 0.081mg | 0.045mg |
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| Isoleucine | 0.08mg | 0.063mg |
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| Leucine | 0.119mg | 0.11mg |
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| Lysine | 0.13mg | 0.037mg |
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| Methionine | 0.038mg | 0.027mg |
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| Phenylalanine | 0.099mg | 0.078mg |
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| Valine | 0.125mg | 0.07mg |
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| Histidine | 0.042mg | 0.033mg |
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| Fructose | 0.34g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
4%
Minerals Daily Need Coverage Score
22%
21%
Comparison summary
Which food is richer in minerals?
Potato is relatively richer in minerals
Which food is richer in vitamins?
Potato is relatively richer in vitamins
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Porridge is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Porridge is lower in glycemic index (difference - 20)
Which food is cheaper?
Porridge is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)