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Spaghetti vs. Porridge — In-Depth Nutrition Comparison

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The main differences between Spaghetti and Porridge

  • Spaghetti has more Selenium, Manganese, Copper, Phosphorus, and Fiber, however, Porridge has more Iron, and Calcium.
  • Daily need coverage for Selenium from Spaghetti is 43% higher.

Food types used in this article are Pasta, cooked, unenriched, without added salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Spaghetti 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.
Contains more Magnesium +260%
Contains more Phosphorus +286.7%
Contains more Potassium +175%
Contains less Sodium -83.3%
Contains more Zinc +292.3%
Contains more Copper +150%
Contains more Manganese +∞%
Contains more Selenium +842.9%
Contains more Calcium +1142.9%
Contains more Iron +648%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +260%
Contains more Phosphorus +286.7%
Contains more Potassium +175%
Contains less Sodium -83.3%
Contains more Zinc +292.3%
Contains more Copper +150%
Contains more Manganese +∞%
Contains more Selenium +842.9%
Contains more Calcium +1142.9%
Contains more Iron +648%

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.
:
Contains more Vitamin E +200%
Contains more Vitamin B5 +57.7%
Contains more Vitamin B6 +276.9%
Contains more Vitamin B1 +175%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +30%
Contains more Folate +71.4%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 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 E +200%
Contains more Vitamin B5 +57.7%
Contains more Vitamin B6 +276.9%
Contains more Vitamin B1 +175%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +30%
Contains more Folate +71.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +302.8%
Contains more Fats +342.9%
Contains more Carbs +193.3%
Contains more Other +27.3%
Contains more Water +41%
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 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 Protein +302.8%
Contains more Fats +342.9%
Contains more Carbs +193.3%
Contains more Other +27.3%
Contains more Water +41%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +367.9%
Contains more Polyunsaturated fat +186%
Contains less Saturated Fat -81.3%
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +367.9%
Contains more Polyunsaturated fat +186%
Contains less Saturated Fat -81.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spaghetti Porridge Opinion
Net carbs 29.06g 10.02g Spaghetti
Protein 5.8g 1.44g Spaghetti
Fats 0.93g 0.21g Spaghetti
Carbs 30.86g 10.52g Spaghetti
Calories 158kcal 50kcal Spaghetti
Starch 26.01g Spaghetti
Fructose 0.03g Spaghetti
Sugar 0.56g 0.03g Porridge
Fiber 1.8g 0.5g Spaghetti
Calcium 7mg 87mg Porridge
Iron 0.5mg 3.74mg Porridge
Magnesium 18mg 5mg Spaghetti
Phosphorus 58mg 15mg Spaghetti
Potassium 44mg 16mg Spaghetti
Sodium 1mg 6mg Spaghetti
Zinc 0.51mg 0.13mg Spaghetti
Copper 0.1mg 0.04mg Spaghetti
Manganese 0.322mg 0mg Spaghetti
Selenium 26.4µg 2.8µg Spaghetti
Vitamin E 0.06mg 0.02mg Spaghetti
Vitamin B1 0.02mg 0.055mg Porridge
Vitamin B2 0.02mg 0.025mg Porridge
Vitamin B3 0.4mg 0.52mg Porridge
Vitamin B5 0.112mg 0.071mg Spaghetti
Vitamin B6 0.049mg 0.013mg Spaghetti
Folate 7µg 12µg Porridge
Vitamin K 0µg 0.1µg Porridge
Tryptophan 0.083mg 0.02mg Spaghetti
Threonine 0.206mg 0.045mg Spaghetti
Isoleucine 0.228mg 0.063mg Spaghetti
Leucine 0.44mg 0.11mg Spaghetti
Lysine 0.133mg 0.037mg Spaghetti
Methionine 0.065mg 0.027mg Spaghetti
Phenylalanine 0.297mg 0.078mg Spaghetti
Valine 0.262mg 0.07mg Spaghetti
Histidine 0.132mg 0.033mg Spaghetti
Saturated Fat 0.176g 0.033g Porridge
Monounsaturated Fat 0.131g 0.028g Spaghetti
Polyunsaturated fat 0.326g 0.114g Spaghetti
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spaghetti Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
3%
Spaghetti
4%
Porridge
Minerals Daily Need Coverage Score
30%
Spaghetti
21%
Porridge

Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Spaghetti
Spaghetti is relatively richer in minerals
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.53g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.143g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.