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  6. Rice vs. Porridge

Rice vs. Porridge — In-Depth Nutrition Comparison

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How are Rice and Porridge different?

  • Rice is richer in Manganese, Folate, Vitamin B1, Selenium, Vitamin B5, Vitamin B6, and Vitamin B3, while Porridge is higher in Iron, and Calcium.
  • Porridge covers your daily need of Iron 32% more than Rice.

Rice, white, long-grain, regular, enriched, cooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types were used in this article.

Infographic

Rice vs Porridge infographic
Infographic link

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.
Rice
Rice
8
:
2
Porridge
Porridge
Contains more Magnesium +140%
Contains more Phosphorus +186.7%
Contains more Potassium +118.8%
Contains less Sodium -83.3%
Contains more Zinc +276.9%
Contains more Copper +72.5%
Contains more Manganese +∞%
Contains more Selenium +167.9%
Contains more Calcium +770%
Contains more Iron +211.7%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +140%
Contains more Phosphorus +186.7%
Contains more Potassium +118.8%
Contains less Sodium -83.3%
Contains more Zinc +276.9%
Contains more Copper +72.5%
Contains more Manganese +∞%
Contains more Selenium +167.9%
Contains more Calcium +770%
Contains more Iron +211.7%

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.
Rice
Rice
6
:
2
Porridge
Porridge
Contains more Vitamin E +100%
Contains more Vitamin B1 +196.4%
Contains more Vitamin B3 +183.8%
Contains more Vitamin B5 +449.3%
Contains more Vitamin B6 +615.4%
Contains more Folate +383.3%
Contains more Vitamin B2 +92.3%
Contains more Vitamin K +∞%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin E +100%
Contains more Vitamin B1 +196.4%
Contains more Vitamin B3 +183.8%
Contains more Vitamin B5 +449.3%
Contains more Vitamin B6 +615.4%
Contains more Folate +383.3%
Contains more Vitamin B2 +92.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
4
:
1
Porridge
Porridge
Contains more Protein +86.8%
Contains more Fats +33.3%
Contains more Carbs +167.8%
Contains more Other +90.9%
Contains more Water +28%
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +86.8%
Contains more Fats +33.3%
Contains more Carbs +167.8%
Contains more Other +90.9%
Contains more Water +28%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
:
2
Porridge
Porridge
Contains more Monounsaturated Fat +214.3%
Contains less Saturated Fat -57.1%
Contains more Polyunsaturated fat +50%
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +214.3%
Contains less Saturated Fat -57.1%
Contains more Polyunsaturated fat +50%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice Porridge
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rice Porridge Opinion
Net carbs 27.77g 10.02g Rice
Protein 2.69g 1.44g Rice
Fats 0.28g 0.21g Rice
Carbs 28.17g 10.52g Rice
Calories 130kcal 50kcal Rice
Sugar 0.05g 0.03g Porridge
Fiber 0.4g 0.5g Porridge
Calcium 10mg 87mg Porridge
Iron 1.2mg 3.74mg Porridge
Magnesium 12mg 5mg Rice
Phosphorus 43mg 15mg Rice
Potassium 35mg 16mg Rice
Sodium 1mg 6mg Rice
Zinc 0.49mg 0.13mg Rice
Copper 0.069mg 0.04mg Rice
Manganese 0.472mg 0mg Rice
Selenium 7.5µg 2.8µg Rice
Vitamin E 0.04mg 0.02mg Rice
Vitamin B1 0.163mg 0.055mg Rice
Vitamin B2 0.013mg 0.025mg Porridge
Vitamin B3 1.476mg 0.52mg Rice
Vitamin B5 0.39mg 0.071mg Rice
Vitamin B6 0.093mg 0.013mg Rice
Folate 58µg 12µg Rice
Vitamin K 0µg 0.1µg Porridge
Tryptophan 0.031mg 0.02mg Rice
Threonine 0.096mg 0.045mg Rice
Isoleucine 0.116mg 0.063mg Rice
Leucine 0.222mg 0.11mg Rice
Lysine 0.097mg 0.037mg Rice
Methionine 0.063mg 0.027mg Rice
Phenylalanine 0.144mg 0.078mg Rice
Valine 0.164mg 0.07mg Rice
Histidine 0.063mg 0.033mg Rice
Saturated Fat 0.077g 0.033g Porridge
Monounsaturated Fat 0.088g 0.028g Rice
Polyunsaturated fat 0.076g 0.114g Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Rice
4%
Porridge
Minerals Daily Need Coverage Score
22%
Rice
21%
Porridge

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Rice
Rice is relatively richer in minerals
Which food is richer in vitamins?
Rice
Rice is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.02g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.044g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.