Brown rice vs. Porridge — In-Depth Nutrition Comparison

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Significant differences between brown rice and porridge

Brown rice has more manganese, vitamin B3, phosphorus, vitamin B1, vitamin B6, magnesium, copper, and vitamin B5; however, porridge is richer in iron and calcium.
Brown rice covers your daily manganese needs 42% more than porridge.
Porridge has 9 times less vitamin B6 than brown rice. Brown rice has 0.123mg of vitamin B6, while porridge has 0.013mg.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Brown rice

Porridge

Contains more MagnesiumMagnesium	+680%
Contains more PotassiumPotassium	+437.5%
Contains more CopperCopper	+165%
Contains more ZincZinc	+446.2%
Contains more PhosphorusPhosphorus	+586.7%
Contains less SodiumSodium	-33.3%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+107.1%

Contains more CalciumCalcium	+2800%
Contains more IronIron	+567.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Brown rice

Porridge

Contains more Vitamin EVitamin E	+750%
Contains more Vitamin B1Vitamin B1	+223.6%
Contains more Vitamin B2Vitamin B2	+176%
Contains more Vitamin B3Vitamin B3	+392.5%
Contains more Vitamin B5Vitamin B5	+435.2%
Contains more Vitamin B6Vitamin B6	+846.2%
Contains more Vitamin KVitamin K	+100%

Contains more FolateFolate

+33.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.974mg	0mg	42%
Iron	0.56mg	3.74mg	40%
Phosphorus	103mg	15mg	13%
Vitamin B3	2.561mg	0.52mg	13%
Starch	24.79g		10%
Vitamin B1	0.178mg	0.055mg	10%
Magnesium	39mg	5mg	8%
Calcium	3mg	87mg	8%
Vitamin B6	0.123mg	0.013mg	8%
Copper	0.106mg	0.04mg	7%
Vitamin B5	0.38mg	0.071mg	6%
Carbs	25.58g	10.52g	5%
Zinc	0.71mg	0.13mg	5%
Selenium	5.8µg	2.8µg	5%
Calories	123kcal	50kcal	4%
Fiber	1.6g	0.5g	4%
Protein	2.74g	1.44g	3%
Vitamin B2	0.069mg	0.025mg	3%
Potassium	86mg	16mg	2%
Choline	9.2mg		2%
Polyunsaturated fat	0.366g	0.114g	2%
Omega-6 (Linoleic acid)	0.355g		2%
Fats	0.97g	0.21g	1%
Vitamin E	0.17mg	0.02mg	1%
Folate	9µg	12µg	1%
Saturated fat	0.26g	0.033g	1%
Monounsaturated fat	0.369g	0.028g	1%
Omega-3 (ALA)	0.011g		1%
Protein per 100 calories	2.2g	2.9g	N/A
Calories per 10 g protein	449kcal	347kcal	N/A
Weight per 100 calories	81g	200g	N/A
Net carbs	23.98g	10.02g	N/A
Sugar	0.24g	0.03g	N/A
Sodium	4mg	6mg	0%
Vitamin K	0.2µg	0.1µg	0%
Tryptophan	0.033mg	0.02mg	0%
Threonine	0.095mg	0.045mg	0%
Isoleucine	0.109mg	0.063mg	0%
Leucine	0.214mg	0.11mg	0%
Lysine	0.099mg	0.037mg	0%
Methionine	0.058mg	0.027mg	0%
Phenylalanine	0.133mg	0.078mg	0%
Valine	0.151mg	0.07mg	0%
Histidine	0.066mg	0.033mg	0%