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  6. Soy milk vs. Porridge

Soy milk vs. Porridge — In-Depth Nutrition Comparison

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Summary of differences between Soy milk and Porridge

  • Soy milk has more Copper, Manganese, Vitamin B5, Phosphorus, and Polyunsaturated fat, while Porridge has more Iron, and Calcium.
  • Porridge covers your daily need of Iron 39% more than Soy milk.
  • The amount of Sugar in Porridge is lower.

These are the specific foods used in this comparison Soymilk, original and vanilla, unfortified and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Soy milk vs Porridge infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +637.5%
Contains more CopperCopper +220%
Contains more PhosphorusPhosphorus +246.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +71.4%
Contains more CalciumCalcium +248%
Contains more IronIron +484.4%
Contains less SodiumSodium -88.2%
~equal in Zinc ~0.13mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.18% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B2Vitamin B2 +176%
Contains more Vitamin B5Vitamin B5 +425.4%
Contains more Vitamin B6Vitamin B6 +492.3%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +50%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.055mg
~equal in Vitamin B3 ~0.52mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +127.1%
Contains more FatsFats +733.3%
Contains more OtherOther +195.5%
Contains more CarbsCarbs +67.5%
~equal in Water ~87.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated Fat: Sat. Fat 0.205 g
Monounsaturated Fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
19% 16% 65%
Saturated Fat: Sat. Fat 0.033 g
Monounsaturated Fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated Fat +1332.1%
Contains more Poly. FatPolyunsaturated fat +743%
Contains less Sat. FatSaturated Fat -83.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soy milk Porridge
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soy milk Porridge Opinion
Calories 54kcal 50kcal Soy milk
Protein 3.27g 1.44g Soy milk
Fats 1.75g 0.21g Soy milk
Net carbs 5.68g 10.02g Porridge
Carbs 6.28g 10.52g Porridge
Magnesium 25mg 5mg Soy milk
Calcium 25mg 87mg Porridge
Potassium 118mg 16mg Soy milk
Iron 0.64mg 3.74mg Porridge
Sugar 3.99g 0.03g Porridge
Fiber 0.6g 0.5g Soy milk
Copper 0.128mg 0.04mg Soy milk
Zinc 0.12mg 0.13mg Porridge
Phosphorus 52mg 15mg Soy milk
Sodium 51mg 6mg Porridge
Vitamin A 3IU 0IU Soy milk
Vitamin E 0.11mg 0.02mg Soy milk
Manganese 0.223mg 0mg Soy milk
Selenium 4.8µg 2.8µg Soy milk
Vitamin B1 0.06mg 0.055mg Soy milk
Vitamin B2 0.069mg 0.025mg Soy milk
Vitamin B3 0.513mg 0.52mg Porridge
Vitamin B5 0.373mg 0.071mg Soy milk
Vitamin B6 0.077mg 0.013mg Soy milk
Vitamin K 3µg 0.1µg Soy milk
Folate 18µg 12µg Soy milk
Choline 23.6mg Soy milk
Saturated Fat 0.205g 0.033g Porridge
Monounsaturated Fat 0.401g 0.028g Soy milk
Polyunsaturated fat 0.961g 0.114g Soy milk
Tryptophan 0.038mg 0.02mg Soy milk
Threonine 0.108mg 0.045mg Soy milk
Isoleucine 0.114mg 0.063mg Soy milk
Leucine 0.186mg 0.11mg Soy milk
Lysine 0.131mg 0.037mg Soy milk
Methionine 0.027mg 0.027mg
Phenylalanine 0.113mg 0.078mg Soy milk
Valine 0.117mg 0.07mg Soy milk
Histidine 0.061mg 0.033mg Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Soy milk
4%
Porridge
Minerals Daily Need Coverage Score
19%
Soy milk
21%
Porridge

Comparison summary

Which food is richer in minerals?
Soy milk
Soy milk is relatively richer in minerals
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Soy milk
Soy milk is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 3.96g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.172g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.