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Vegetable vs. Porridge — In-Depth Nutrition Comparison

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What are the differences between vegetable and porridge?

  • Vegetable is higher in vitamin A, vitamin K, manganese, fiber, vitamin B2, and phosphorus, yet porridge is higher in iron and calcium.
  • Vegetable's daily need coverage for vitamin A is 86% more.

We used Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this article.

Infographic

Vegetable 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" 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 +340%
Contains more PotassiumPotassium +956.3%
Contains more CopperCopper +107.5%
Contains more ZincZinc +276.9%
Contains more PhosphorusPhosphorus +240%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +248%
Contains more IronIron +356.1%
Contains less SodiumSodium -82.9%
Contains more SeleniumSelenium +833.3%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1800%
Contains more Vitamin B1Vitamin B1 +29.1%
Contains more Vitamin B2Vitamin B2 +380%
Contains more Vitamin B3Vitamin B3 +63.7%
Contains more Vitamin B5Vitamin B5 +112.7%
Contains more Vitamin B6Vitamin B6 +469.2%
Contains more Vitamin KVitamin K +23400%
Contains more FolateFolate +58.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +98.6%
Contains more CarbsCarbs +24.4%
Contains more OtherOther +204.5%
Contains more FatsFats +40%
~equal in Water ~87.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 +180%
Contains more Poly. FatPolyunsaturated fat +58.3%
~equal in Saturated fat ~0.033g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable Porridge DV% diff.
Iron 0.82mg 3.74mg 37%
Vitamin A 214µg 0µg 24%
Vitamin K 23.5µg 0.1µg 20%
Fiber 4.4g 0.5g 16%
Manganese 0.379mg 0mg 16%
Vitamin B2 0.12mg 0.025mg 7%
Calcium 25mg 87mg 6%
Potassium 169mg 16mg 5%
Vitamin B6 0.074mg 0.013mg 5%
Copper 0.083mg 0.04mg 5%
Phosphorus 51mg 15mg 5%
Selenium 0.3µg 2.8µg 5%
Magnesium 22mg 5mg 4%
Vitamin C 3.2mg 0mg 4%
Choline 24.1mg 4%
Zinc 0.49mg 0.13mg 3%
Protein 2.86g 1.44g 3%
Folate 19µg 12µg 2%
Vitamin B3 0.851mg 0.52mg 2%
Vitamin B5 0.151mg 0.071mg 2%
Vitamin E 0.38mg 0.02mg 2%
Calories 65kcal 50kcal 1%
Vitamin B1 0.071mg 0.055mg 1%
Sodium 35mg 6mg 1%
Carbs 13.09g 10.52g 1%
Fats 0.15g 0.21g 0%
Net carbs 8.69g 10.02g N/A
Sugar 3.12g 0.03g N/A
Saturated fat 0.031g 0.033g 0%
Monounsaturated fat 0.01g 0.028g 0%
Polyunsaturated fat 0.072g 0.114g 0%
Tryptophan 0.029mg 0.02mg 0%
Threonine 0.115mg 0.045mg 0%
Isoleucine 0.139mg 0.063mg 0%
Leucine 0.19mg 0.11mg 0%
Lysine 0.17mg 0.037mg 0%
Methionine 0.034mg 0.027mg 0%
Phenylalanine 0.12mg 0.078mg 0%
Valine 0.149mg 0.07mg 0%
Histidine 0.073mg 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
20%
Vegetable
4%
Porridge
Minerals Daily Need Coverage Score
19%
Vegetable
21%
Porridge

Comparison summary

Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 0.002g)
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 3.09g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 29mg)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (66)

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.