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Wild rice vs Porridge - In-Depth Nutrition Comparison

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Differences between Wild rice and Porridge

  • Wild rice has more Phosphorus, Manganese, Copper, Zinc, Magnesium, Vitamin B3, Vitamin B6, Fiber, and Folate, while Porridge has more Iron.
  • Wild rice's daily need coverage for Phosphorus is 60% higher.
  • Porridge contains 10000000 times less Manganese than Wild rice. Wild rice contains 1.329mg of Manganese, while Porridge contains 0mg.

The food types used in this comparison are Wild rice, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Wild rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +3440%
Contains more Phosphorus +2786.7%
Contains more Potassium +2568.8%
Contains more Zinc +4484.6%
Contains more Copper +1210%
Contains more Calcium +314.3%
Contains more Iron +90.8%
Contains less Sodium -14.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Magnesium +3440%
Contains more Phosphorus +2786.7%
Contains more Potassium +2568.8%
Contains more Zinc +4484.6%
Contains more Copper +1210%
Contains more Calcium +314.3%
Contains more Iron +90.8%
Contains less Sodium -14.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +4000%
Contains more Vitamin B1 +109.1%
Contains more Vitamin B2 +948%
Contains more Vitamin B3 +1194.8%
Contains more Vitamin B5 +1412.7%
Contains more Vitamin B6 +2907.7%
Contains more Folate +691.7%
Contains more Vitamin K +1800%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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 +4000%
Contains more Vitamin B1 +109.1%
Contains more Vitamin B2 +948%
Contains more Vitamin B3 +1194.8%
Contains more Vitamin B5 +1412.7%
Contains more Vitamin B6 +2907.7%
Contains more Folate +691.7%
Contains more Vitamin K +1800%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice 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 Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wild rice Porridge Opinion
Net carbs 68.7g 10.02g Wild rice
Protein 14.73g 1.44g Wild rice
Fats 1.08g 0.21g Wild rice
Carbs 74.9g 10.52g Wild rice
Calories 357kcal 50kcal Wild rice
Starch g g
Fructose g g
Sugar 2.5g 0.03g Porridge
Fiber 6.2g 0.5g Wild rice
Calcium 21mg 87mg Porridge
Iron 1.96mg 3.74mg Porridge
Magnesium 177mg 5mg Wild rice
Phosphorus 433mg 15mg Wild rice
Potassium 427mg 16mg Wild rice
Sodium 7mg 6mg Porridge
Zinc 5.96mg 0.13mg Wild rice
Copper 0.524mg 0.04mg Wild rice
Vitamin A 19IU 0IU Wild rice
Vitamin E 0.82mg 0.02mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.055mg Wild rice
Vitamin B2 0.262mg 0.025mg Wild rice
Vitamin B3 6.733mg 0.52mg Wild rice
Vitamin B5 1.074mg 0.071mg Wild rice
Vitamin B6 0.391mg 0.013mg Wild rice
Folate 95µg 12µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0.1µg Wild rice
Tryptophan 0.179mg 0.02mg Wild rice
Threonine 0.469mg 0.045mg Wild rice
Isoleucine 0.618mg 0.063mg Wild rice
Leucine 1.018mg 0.11mg Wild rice
Lysine 0.629mg 0.037mg Wild rice
Methionine 0.438mg 0.027mg Wild rice
Phenylalanine 0.721mg 0.078mg Wild rice
Valine 0.858mg 0.07mg Wild rice
Histidine 0.384mg 0.033mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.156g 0.033g Porridge
Monounsaturated Fat 0.159g 0.028g Wild rice
Polyunsaturated fat 0.676g 0.114g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Wild rice
4
Porridge
Mineral Summary Score
96
Wild rice
24
Porridge

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
88%
Wild rice
9%
Porridge
Carbohydrates
75%
Wild rice
11%
Porridge
Fats
5%
Wild rice
1%
Porridge

Comparison summary

Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 9)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 2.47g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.123g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.