Quinoa vs. Porridge — In-Depth Nutrition Comparison
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Significant differences between quinoa and porridge
- Quinoa has more manganese, phosphorus, copper, magnesium, fiber, zinc, vitamin B6, and folate; however, porridge is richer in iron and calcium.
- Porridge covers your daily iron needs 28% more than quinoa.
- Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of quinoa is 53.
Specific food types used in this comparison are Quinoa, cooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
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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 | +1180% |
| Contains more PotassiumPotassium | +975% |
| Contains more CopperCopper | +380% |
| Contains more ZincZinc | +738.5% |
| Contains more PhosphorusPhosphorus | +913.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +411.8% |
| Contains more IronIron | +151% |
| Contains less SodiumSodium | -14.3% |
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 EVitamin E | +3050% |
| Contains more Vitamin B1Vitamin B1 | +94.5% |
| Contains more Vitamin B2Vitamin B2 | +340% |
| Contains more Vitamin B6Vitamin B6 | +846.2% |
| Contains more FolateFolate | +250% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +26.2% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.49mg | 3.74mg | 28% |
| Manganese | 0.631mg | 0mg | 27% |
| Phosphorus | 152mg | 15mg | 20% |
| Copper | 0.192mg | 0.04mg | 17% |
| Magnesium | 64mg | 5mg | 14% |
| Fiber | 2.8g | 0.5g | 9% |
| Zinc | 1.09mg | 0.13mg | 9% |
| Folate | 42µg | 12µg | 8% |
| Vitamin B6 | 0.123mg | 0.013mg | 8% |
| Starch | 17.63g | 7% | |
| Vitamin B2 | 0.11mg | 0.025mg | 7% |
| Calcium | 17mg | 87mg | 7% |
| Polyunsaturated fat | 1.078g | 0.114g | 6% |
| Protein | 4.4g | 1.44g | 6% |
| Potassium | 172mg | 16mg | 5% |
| Choline | 23mg | 4% | |
| Vitamin B1 | 0.107mg | 0.055mg | 4% |
| Calories | 120kcal | 50kcal | 4% |
| Vitamin E | 0.63mg | 0.02mg | 4% |
| Carbs | 21.3g | 10.52g | 4% |
| Fats | 1.92g | 0.21g | 3% |
| Monounsaturated fat | 0.528g | 0.028g | 1% |
| Vitamin B3 | 0.412mg | 0.52mg | 1% |
| Vitamin B5 | 0.071mg | 1% | |
| Saturated fat | 0.231g | 0.033g | 1% |
| Net carbs | 18.5g | 10.02g | N/A |
| Sugar | 0.87g | 0.03g | N/A |
| Sodium | 7mg | 6mg | 0% |
| Selenium | 2.8µg | 2.8µg | 0% |
| Vitamin K | 0µg | 0.1µg | 0% |
| Tryptophan | 0.052mg | 0.02mg | 0% |
| Threonine | 0.131mg | 0.045mg | 0% |
| Isoleucine | 0.157mg | 0.063mg | 0% |
| Leucine | 0.261mg | 0.11mg | 0% |
| Lysine | 0.239mg | 0.037mg | 0% |
| Methionine | 0.096mg | 0.027mg | 0% |
| Phenylalanine | 0.185mg | 0.078mg | 0% |
| Valine | 0.185mg | 0.07mg | 0% |
| Histidine | 0.127mg | 0.033mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +205.6% |
| Contains more FatsFats | +814.3% |
| Contains more CarbsCarbs | +102.5% |
| Contains more OtherOther | +250% |
| Contains more WaterWater | +22.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1785.7% |
| Contains more Poly. FatPolyunsaturated fat | +845.6% |
| Contains less Sat. FatSaturated fat | -85.7% |
