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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.

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

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 Vitamin K +5800%
Contains more Folate +216.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
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 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 Vitamin K +5800%
Contains more Folate +216.7%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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?
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.

All nutrients comparison - raw data values

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

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.