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Seed vs Porridge - In-Depth Nutrition Comparison

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How are Seed and Porridge different?

  • Seed has more Fiber, Phosphorus, Manganese, Copper, Selenium, Magnesium, Calcium, Vitamin B3, Iron, and Vitamin B1 than Porridge.
  • Daily need coverage for Fiber from Seed is 136% higher.
  • Seed contains 10000000 times more Manganese than Porridge. While Seed contains 2.723mg of Manganese, Porridge contains only 0mg.

Seeds, chia seeds, dried and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt are the varieties used in this article.

Infographic

Seed 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
Seed
7
:
Contains more Calcium +625.3%
Contains more Iron +106.4%
Contains more Magnesium +6600%
Contains more Phosphorus +5633.3%
Contains more Potassium +2443.8%
Contains more Zinc +3423.1%
Contains more Copper +2210%
Contains less Sodium -62.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Calcium +625.3%
Contains more Iron +106.4%
Contains more Magnesium +6600%
Contains more Phosphorus +5633.3%
Contains more Potassium +2443.8%
Contains more Zinc +3423.1%
Contains more Copper +2210%
Contains less Sodium -62.5%

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
Seed
7
:
Contains more Vitamin A +∞%
Contains more Vitamin E +2400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1027.3%
Contains more Vitamin B2 +580%
Contains more Vitamin B3 +1598.1%
Contains more Folate +308.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
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 +2400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1027.3%
Contains more Vitamin B2 +580%
Contains more Vitamin B3 +1598.1%
Contains more Folate +308.3%

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.
Seed Porridge
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Porridge Opinion
Net carbs 7.72g 10.02g Porridge
Protein 16.54g 1.44g Seed
Fats 30.74g 0.21g Seed
Carbs 42.12g 10.52g Seed
Calories 486kcal 50kcal Seed
Starch g g
Fructose g g
Sugar g 0.03g Seed
Fiber 34.4g 0.5g Seed
Calcium 631mg 87mg Seed
Iron 7.72mg 3.74mg Seed
Magnesium 335mg 5mg Seed
Phosphorus 860mg 15mg Seed
Potassium 407mg 16mg Seed
Sodium 16mg 6mg Porridge
Zinc 4.58mg 0.13mg Seed
Copper 0.924mg 0.04mg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.02mg Seed
Vitamin D IU 0IU Porridge
Vitamin D µg 0µg Porridge
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.055mg Seed
Vitamin B2 0.17mg 0.025mg Seed
Vitamin B3 8.83mg 0.52mg Seed
Vitamin B5 mg 0.071mg Porridge
Vitamin B6 mg 0.013mg Porridge
Folate 49µg 12µg Seed
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Porridge
Tryptophan 0.436mg 0.02mg Seed
Threonine 0.709mg 0.045mg Seed
Isoleucine 0.801mg 0.063mg Seed
Leucine 1.371mg 0.11mg Seed
Lysine 0.97mg 0.037mg Seed
Methionine 0.588mg 0.027mg Seed
Phenylalanine 1.016mg 0.078mg Seed
Valine 0.95mg 0.07mg Seed
Histidine 0.531mg 0.033mg Seed
Cholesterol 0mg 0mg
Trans Fat 0.14g g Porridge
Saturated Fat 3.33g 0.033g Porridge
Monounsaturated Fat 2.309g 0.028g Seed
Polyunsaturated fat 23.665g 0.114g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed 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
35
Seed
4
Porridge
Mineral Summary Score
195
Seed
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
99%
Seed
9%
Porridge
Carbohydrates
42%
Seed
11%
Porridge
Fats
142%
Seed
1%
Porridge

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 3.297g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.