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Rice vs Porridge - In-Depth Nutrition Comparison

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How are Rice and Porridge different?

  • Rice is richer in Folate, Vitamin B1, Selenium, Vitamin B5, Vitamin B6, and Vitamin B3, while Porridge is higher in Iron, Manganese, and Calcium.
  • Porridge covers your daily need of Iron 32% more than Rice.
  • Rice contains 7 times more Vitamin B6 than Porridge. Rice contains 0.093mg of Vitamin B6, while Porridge contains 0.013mg.

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.

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Rice vs Porridge 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
6
:
Contains more Potassium +118.8%
Contains more Magnesium +140%
Contains more Copper +72.5%
Contains more Zinc +276.9%
Contains more Phosphorus +186.7%
Contains less Sodium -83.3%
Contains more Iron +211.7%
Contains more Calcium +770%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Potassium +118.8%
Contains more Magnesium +140%
Contains more Copper +72.5%
Contains more Zinc +276.9%
Contains more Phosphorus +186.7%
Contains less Sodium -83.3%
Contains more Iron +211.7%
Contains more Calcium +770%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
6
:
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 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
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 +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Rice
4
Porridge
Mineral Summary Score
14
Rice
24
Porridge

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Rice
9%
Porridge
Carbohydrates
28%
Rice
11%
Porridge
Fats
1%
Rice
1%
Porridge

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rice Porridge
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Rice Porridge Opinion
Calories 130 50 Rice
Protein 2.69 1.44 Rice
Fats 0.28 0.21 Rice
Vitamin C 0 0
Carbs 28.17 10.52 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 3.74 Porridge
Calcium 10 87 Porridge
Potassium 35 16 Rice
Magnesium 12 5 Rice
Sugar 0.05 0.03 Porridge
Fiber 0.4 0.5 Porridge
Copper 0.069 0.04 Rice
Zinc 0.49 0.13 Rice
Starch
Phosphorus 43 15 Rice
Sodium 1 6 Rice
Vitamin A 0 0
Vitamin E 0.04 0.02 Rice
Vitamin D 0 0
Vitamin B1 0.163 0.055 Rice
Vitamin B2 0.013 0.025 Porridge
Vitamin B3 1.476 0.52 Rice
Vitamin B5 0.39 0.071 Rice
Vitamin B6 0.093 0.013 Rice
Vitamin B12 0 0
Vitamin K 0 0.1 Porridge
Folate 58 12 Rice
Trans Fat
Saturated Fat 0.077 0.033 Porridge
Monounsaturated Fat 0.088 0.028 Rice
Polyunsaturated fat 0.076 0.114 Porridge
Tryptophan 0.031 0.02 Rice
Threonine 0.096 0.045 Rice
Isoleucine 0.116 0.063 Rice
Leucine 0.222 0.11 Rice
Lysine 0.097 0.037 Rice
Methionine 0.063 0.027 Rice
Phenylalanine 0.144 0.078 Rice
Valine 0.164 0.07 Rice
Histidine 0.063 0.033 Rice
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.