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Rye vs Porridge - In-Depth Nutrition Comparison

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A recap on differences between Rye and Porridge

  • Rye has more Fiber, Phosphorus, Copper, Vitamin B5, Magnesium, Vitamin B3, Zinc, Vitamin B1, and Vitamin B6, however Porridge is higher in Manganese.
  • Rye covers your daily Manganese needs 112% more than Porridge.
  • Porridge contains 30 times less Fiber than Rye. Rye contains 15.1g of Fiber, while Porridge contains 0.5g.

Food varieties used in this article are Rye grain and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Rye 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
Rye
6
:
Contains more Magnesium +2100%
Contains more Phosphorus +2113.3%
Contains more Potassium +3087.5%
Contains less Sodium -66.7%
Contains more Zinc +1938.5%
Contains more Copper +817.5%
Contains more Calcium +262.5%
Contains more Iron +42.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Magnesium +2100%
Contains more Phosphorus +2113.3%
Contains more Potassium +3087.5%
Contains less Sodium -66.7%
Contains more Zinc +1938.5%
Contains more Copper +817.5%
Contains more Calcium +262.5%
Contains more Iron +42.2%

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
Rye
9
:
Contains more Vitamin A +∞%
Contains more Vitamin E +4150%
Contains more Vitamin B1 +474.5%
Contains more Vitamin B2 +904%
Contains more Vitamin B3 +721.2%
Contains more Vitamin B5 +1950.7%
Contains more Vitamin B6 +2161.5%
Contains more Folate +216.7%
Contains more Vitamin K +5800%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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 A +∞%
Contains more Vitamin E +4150%
Contains more Vitamin B1 +474.5%
Contains more Vitamin B2 +904%
Contains more Vitamin B3 +721.2%
Contains more Vitamin B5 +1950.7%
Contains more Vitamin B6 +2161.5%
Contains more Folate +216.7%
Contains more Vitamin K +5800%

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.
Rye 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

All nutrients comparison - raw data values

Nutrient Rye Porridge Opinion
Net carbs 60.76g 10.02g Rye
Protein 10.34g 1.44g Rye
Fats 1.63g 0.21g Rye
Carbs 75.86g 10.52g Rye
Calories 338kcal 50kcal Rye
Starch g g
Fructose 0.11g g Rye
Sugar 0.98g 0.03g Porridge
Fiber 15.1g 0.5g Rye
Calcium 24mg 87mg Porridge
Iron 2.63mg 3.74mg Porridge
Magnesium 110mg 5mg Rye
Phosphorus 332mg 15mg Rye
Potassium 510mg 16mg Rye
Sodium 2mg 6mg Rye
Zinc 2.65mg 0.13mg Rye
Copper 0.367mg 0.04mg Rye
Vitamin A 11IU 0IU Rye
Vitamin E 0.85mg 0.02mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.316mg 0.055mg Rye
Vitamin B2 0.251mg 0.025mg Rye
Vitamin B3 4.27mg 0.52mg Rye
Vitamin B5 1.456mg 0.071mg Rye
Vitamin B6 0.294mg 0.013mg Rye
Folate 38µg 12µg Rye
Vitamin B12 0µg 0µg
Vitamin K 5.9µg 0.1µg Rye
Tryptophan 0.108mg 0.02mg Rye
Threonine 0.289mg 0.045mg Rye
Isoleucine 0.208mg 0.063mg Rye
Leucine 0.563mg 0.11mg Rye
Lysine 0.286mg 0.037mg Rye
Methionine 0.153mg 0.027mg Rye
Phenylalanine 0.435mg 0.078mg Rye
Valine 0.317mg 0.07mg Rye
Histidine 0.189mg 0.033mg Rye
Cholesterol 0mg 0mg
Trans Fat 0g g Porridge
Saturated Fat 0.197g 0.033g Porridge
Monounsaturated Fat 0.208g 0.028g Rye
Polyunsaturated fat 0.767g 0.114g Rye

Which food is preferable for your diet?

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

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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
36
Rye
4
Porridge
Mineral Summary Score
71
Rye
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
62%
Rye
9%
Porridge
Carbohydrates
76%
Rye
11%
Porridge
Fats
8%
Rye
1%
Porridge

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.95g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.164g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.4)
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.

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.