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 for spaghetti is 43% higher.
Porridge has a higher glycemic index than spaghetti.

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.

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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.

Spaghetti

Porridge

Contains more MagnesiumMagnesium	+260%
Contains more PotassiumPotassium	+175%
Contains more CopperCopper	+150%
Contains more ZincZinc	+292.3%
Contains more PhosphorusPhosphorus	+286.7%
Contains less SodiumSodium	-83.3%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+842.9%

Contains more CalciumCalcium	+1142.9%
Contains more IronIron	+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.

Spaghetti

Porridge

Contains more Vitamin EVitamin E	+200%
Contains more Vitamin B5Vitamin B5	+57.7%
Contains more Vitamin B6Vitamin B6	+276.9%

Contains more Vitamin B1Vitamin B1	+175%
Contains more Vitamin B2Vitamin B2	+25%
Contains more Vitamin B3Vitamin B3	+30%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+71.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	26.4µg	2.8µg	43%
Iron	0.5mg	3.74mg	41%
Manganese	0.322mg	0mg	14%
Starch	26.01g		11%
Protein	5.8g	1.44g	9%
Calcium	7mg	87mg	8%
Carbs	30.86g	10.52g	7%
Copper	0.1mg	0.04mg	7%
Phosphorus	58mg	15mg	6%
Calories	158kcal	50kcal	5%
Fiber	1.8g	0.5g	5%
Magnesium	18mg	5mg	3%
Zinc	0.51mg	0.13mg	3%
Vitamin B1	0.02mg	0.055mg	3%
Vitamin B6	0.049mg	0.013mg	3%
Fats	0.93g	0.21g	1%
Potassium	44mg	16mg	1%
Vitamin B3	0.4mg	0.52mg	1%
Vitamin B5	0.112mg	0.071mg	1%
Folate	7µg	12µg	1%
Choline	6.4mg		1%
Saturated fat	0.176g	0.033g	1%
Polyunsaturated fat	0.326g	0.114g	1%
Protein per 100 calories	3.7g	2.9g	N/A
Calories per 10 g protein	272kcal	347kcal	N/A
Weight per 100 calories	63g	200g	N/A
Net carbs	29.06g	10.02g	N/A
Sugar	0.56g	0.03g	N/A
Sodium	1mg	6mg	0%
Vitamin E	0.06mg	0.02mg	0%
Vitamin B2	0.02mg	0.025mg	0%
Vitamin K	0µg	0.1µg	0%
Monounsaturated fat	0.131g	0.028g	0%
Tryptophan	0.083mg	0.02mg	0%
Threonine	0.206mg	0.045mg	0%
Isoleucine	0.228mg	0.063mg	0%
Leucine	0.44mg	0.11mg	0%
Lysine	0.133mg	0.037mg	0%
Methionine	0.065mg	0.027mg	0%
Phenylalanine	0.297mg	0.078mg	0%
Valine	0.262mg	0.07mg	0%
Histidine	0.132mg	0.033mg	0%
Fructose	0.03g		0%
Omega-3 - ALA	0.024g		N/A