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.
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.
| 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
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 | +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 CholineCholine | +∞% |
| Contains more FolateFolate | +33.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
1.44 g
Fats:
0.21 g
Carbs:
10.52 g
Water:
87.61 g
Other:
0.22 g
| Contains more ProteinProtein | +90.3% |
| Contains more FatsFats | +361.9% |
| Contains more CarbsCarbs | +143.2% |
| Contains more OtherOther | +100% |
| Contains more WaterWater | +24.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
0.033 g
Monounsaturated fat:
Mono. Fat
0.028 g
Polyunsaturated fat:
Poly. Fat
0.114 g
| Contains more Mono. FatMonounsaturated fat | +1217.9% |
| Contains more Poly. FatPolyunsaturated fat | +221.1% |
| Contains less Sat. FatSaturated fat | -87.3% |
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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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.974mg | 0mg | 42% |
| Iron | 0.56mg | 3.74mg | 40% |
| Vitamin B3 | 2.561mg | 0.52mg | 13% |
| Phosphorus | 103mg | 15mg | 13% |
| Vitamin B1 | 0.178mg | 0.055mg | 10% |
| Starch | 24.79g | 10% | |
| Vitamin B6 | 0.123mg | 0.013mg | 8% |
| Magnesium | 39mg | 5mg | 8% |
| Calcium | 3mg | 87mg | 8% |
| Copper | 0.106mg | 0.04mg | 7% |
| Vitamin B5 | 0.38mg | 0.071mg | 6% |
| Selenium | 5.8µg | 2.8µg | 5% |
| Zinc | 0.71mg | 0.13mg | 5% |
| Carbs | 25.58g | 10.52g | 5% |
| Fiber | 1.6g | 0.5g | 4% |
| Calories | 123kcal | 50kcal | 4% |
| Protein | 2.74g | 1.44g | 3% |
| Vitamin B2 | 0.069mg | 0.025mg | 3% |
| Polyunsaturated fat | 0.366g | 0.114g | 2% |
| Potassium | 86mg | 16mg | 2% |
| Choline | 9.2mg | 2% | |
| Folate | 9µg | 12µg | 1% |
| Monounsaturated fat | 0.369g | 0.028g | 1% |
| Saturated fat | 0.26g | 0.033g | 1% |
| Vitamin E | 0.17mg | 0.02mg | 1% |
| Fats | 0.97g | 0.21g | 1% |
| 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% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
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 | Equal | |
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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
13%
4%
Minerals Daily Need Coverage Score
32%
21%
Comparison summary
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 0.21g)
Which food is lower in Saturated fat?
Porridge is lower in Saturated fat (difference - 0.227g)
Which food is cheaper?
Porridge is cheaper (difference - $2)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Brown rice is relatively richer in minerals
Which food is richer in vitamins?
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (66)