Rye vs. Porridge — In-Depth Nutrition Comparison

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A recap on the differences between rye and porridge

Porridge has less manganese, fiber, phosphorus, copper, vitamin B5, magnesium, vitamin B3, zinc, vitamin B1, and vitamin B6.
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.
The glycemic index of porridge is higher.

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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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.

Rye

Porridge

Contains more MagnesiumMagnesium	+2100%
Contains more PotassiumPotassium	+3087.5%
Contains more CopperCopper	+817.5%
Contains more ZincZinc	+1938.5%
Contains more PhosphorusPhosphorus	+2113.3%
Contains less SodiumSodium	-66.7%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+396.4%

Contains more CalciumCalcium	+262.5%
Contains more IronIron	+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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Rye

Porridge

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+4150%
Contains more Vitamin B1Vitamin B1	+474.5%
Contains more Vitamin B2Vitamin B2	+904%
Contains more Vitamin B3Vitamin B3	+721.2%
Contains more Vitamin B5Vitamin B5	+1950.7%
Contains more Vitamin B6Vitamin B6	+2161.5%
Contains more Vitamin KVitamin K	+5800%
Contains more FolateFolate	+216.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	2.577mg	0mg	112%
Fiber	15.1g	0.5g	58%
Phosphorus	332mg	15mg	45%
Copper	0.367mg	0.04mg	36%
Vitamin B5	1.456mg	0.071mg	28%
Magnesium	110mg	5mg	25%
Zinc	2.65mg	0.13mg	23%
Vitamin B3	4.27mg	0.52mg	23%
Carbs	75.86g	10.52g	22%
Vitamin B1	0.316mg	0.055mg	22%
Vitamin B6	0.294mg	0.013mg	22%
Selenium	13.9µg	2.8µg	20%
Protein	10.34g	1.44g	18%
Vitamin B2	0.251mg	0.025mg	17%
Potassium	510mg	16mg	15%
Calories	338kcal	50kcal	14%
Iron	2.63mg	3.74mg	14%
Folate	38µg	12µg	7%
Calcium	24mg	87mg	6%
Vitamin E	0.85mg	0.02mg	6%
Choline	30.4mg		6%
Vitamin K	5.9µg	0.1µg	5%
Polyunsaturated fat	0.767g	0.114g	4%
Fats	1.63g	0.21g	2%
Saturated fat	0.197g	0.033g	1%
Protein per 100 calories	3.1g	2.9g	N/A
Calories per 10 g protein	327kcal	347kcal	N/A
Weight per 100 calories	30g	200g	N/A
Net carbs	60.76g	10.02g	N/A
Sugar	0.98g	0.03g	N/A
Sodium	2mg	6mg	0%
Vitamin A	1µg	0µg	0%
Monounsaturated fat	0.208g	0.028g	0%
Tryptophan	0.108mg	0.02mg	0%
Threonine	0.289mg	0.045mg	0%
Isoleucine	0.208mg	0.063mg	0%
Leucine	0.563mg	0.11mg	0%
Lysine	0.286mg	0.037mg	0%
Methionine	0.153mg	0.027mg	0%
Phenylalanine	0.435mg	0.078mg	0%
Valine	0.317mg	0.07mg	0%
Histidine	0.189mg	0.033mg	0%
Fructose	0.11g		0%