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  6. Vegetable vs. Porridge

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 RAE, Vitamin K, Manganese, Fiber, Vitamin B2, and Phosphorus, yet Porridge is higher in Iron, and Calcium.
  • Porridge's daily need coverage for Iron is 37% 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
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.
Vegetable
Vegetable
6
:
4
Porridge
Porridge
Contains more Magnesium +340%
Contains more Phosphorus +240%
Contains more Potassium +956.3%
Contains more Zinc +276.9%
Contains more Copper +107.5%
Contains more Manganese +∞%
Contains more Calcium +248%
Contains more Iron +356.1%
Contains less Sodium -82.9%
Contains more Selenium +833.3%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +340%
Contains more Phosphorus +240%
Contains more Potassium +956.3%
Contains more Zinc +276.9%
Contains more Copper +107.5%
Contains more Manganese +∞%
Contains more Calcium +248%
Contains more Iron +356.1%
Contains less Sodium -82.9%
Contains more Selenium +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.
Vegetable
Vegetable
10
:
0
Porridge
Porridge
Contains more Vitamin A +∞%
Contains more Vitamin E +1800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +29.1%
Contains more Vitamin B2 +380%
Contains more Vitamin B3 +63.7%
Contains more Vitamin B5 +112.7%
Contains more Vitamin B6 +469.2%
Contains more Folate +58.3%
Contains more Vitamin K +23400%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Porridge
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 +1800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +29.1%
Contains more Vitamin B2 +380%
Contains more Vitamin B3 +63.7%
Contains more Vitamin B5 +112.7%
Contains more Vitamin B6 +469.2%
Contains more Folate +58.3%
Contains more Vitamin K +23400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
3
:
2
Porridge
Porridge
Contains more Protein +98.6%
Contains more Carbs +24.4%
Contains more Other +204.5%
Contains more Fats +40%
Equal in Water - 87.61
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Porridge
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 +98.6%
Contains more Carbs +24.4%
Contains more Other +204.5%
Contains more Fats +40%
Equal in Water - 87.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
1
:
2
Porridge
Porridge
Contains more Monounsaturated Fat +180%
Contains more Polyunsaturated fat +58.3%
Equal in Saturated Fat - 0.033
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +180%
Contains more Polyunsaturated fat +58.3%
Equal in Saturated Fat - 0.033

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 Opinion
Net carbs 8.69g 10.02g Porridge
Protein 2.86g 1.44g Vegetable
Fats 0.15g 0.21g Porridge
Carbs 13.09g 10.52g Vegetable
Calories 65kcal 50kcal Vegetable
Sugar 3.12g 0.03g Porridge
Fiber 4.4g 0.5g Vegetable
Calcium 25mg 87mg Porridge
Iron 0.82mg 3.74mg Porridge
Magnesium 22mg 5mg Vegetable
Phosphorus 51mg 15mg Vegetable
Potassium 169mg 16mg Vegetable
Sodium 35mg 6mg Porridge
Zinc 0.49mg 0.13mg Vegetable
Copper 0.083mg 0.04mg Vegetable
Manganese 0.379mg 0mg Vegetable
Selenium 0.3µg 2.8µg Porridge
Vitamin A 4277IU 0IU Vegetable
Vitamin A RAE 214µg 0µg Vegetable
Vitamin E 0.38mg 0.02mg Vegetable
Vitamin C 3.2mg 0mg Vegetable
Vitamin B1 0.071mg 0.055mg Vegetable
Vitamin B2 0.12mg 0.025mg Vegetable
Vitamin B3 0.851mg 0.52mg Vegetable
Vitamin B5 0.151mg 0.071mg Vegetable
Vitamin B6 0.074mg 0.013mg Vegetable
Folate 19µg 12µg Vegetable
Vitamin K 23.5µg 0.1µg Vegetable
Tryptophan 0.029mg 0.02mg Vegetable
Threonine 0.115mg 0.045mg Vegetable
Isoleucine 0.139mg 0.063mg Vegetable
Leucine 0.19mg 0.11mg Vegetable
Lysine 0.17mg 0.037mg Vegetable
Methionine 0.034mg 0.027mg Vegetable
Phenylalanine 0.12mg 0.078mg Vegetable
Valine 0.149mg 0.07mg Vegetable
Histidine 0.073mg 0.033mg Vegetable
Saturated Fat 0.031g 0.033g Vegetable
Monounsaturated Fat 0.01g 0.028g Porridge
Polyunsaturated fat 0.072g 0.114g Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
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.