Wild rice vs. Porridge — In-Depth Nutrition Comparison
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Important differences between wild rice and porridge
- Wild rice has more manganese, zinc, phosphorus, vitamin B6, copper, magnesium, and fiber; however, porridge has more iron and calcium.
- Porridge's daily need coverage for iron is 39% more.
The food varieties used in the comparison are Wild rice, cooked 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.
| Contains more MagnesiumMagnesium | +540% |
| Contains more PotassiumPotassium | +531.3% |
| Contains more CopperCopper | +202.5% |
| Contains more ZincZinc | +930.8% |
| Contains more PhosphorusPhosphorus | +446.7% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +2800% |
| Contains more IronIron | +523.3% |
| Contains more SeleniumSelenium | +250% |
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 EVitamin E | +1100% |
| Contains more Vitamin B2Vitamin B2 | +248% |
| Contains more Vitamin B3Vitamin B3 | +147.5% |
| Contains more Vitamin B5Vitamin B5 | +116.9% |
| Contains more Vitamin B6Vitamin B6 | +938.5% |
| Contains more Vitamin KVitamin K | +400% |
| Contains more FolateFolate | +116.7% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.6mg | 3.74mg | 39% |
| Manganese | 0.282mg | 0mg | 12% |
| Zinc | 1.34mg | 0.13mg | 11% |
| Phosphorus | 82mg | 15mg | 10% |
| Vitamin B6 | 0.135mg | 0.013mg | 9% |
| Copper | 0.121mg | 0.04mg | 9% |
| Calcium | 3mg | 87mg | 8% |
| Magnesium | 32mg | 5mg | 6% |
| Vitamin B2 | 0.087mg | 0.025mg | 5% |
| Vitamin B3 | 1.287mg | 0.52mg | 5% |
| Protein | 3.99g | 1.44g | 5% |
| Fiber | 1.8g | 0.5g | 5% |
| Folate | 26µg | 12µg | 4% |
| Carbs | 21.34g | 10.52g | 4% |
| Selenium | 0.8µg | 2.8µg | 4% |
| Calories | 101kcal | 50kcal | 3% |
| Potassium | 101mg | 16mg | 3% |
| Vitamin B5 | 0.154mg | 0.071mg | 2% |
| Choline | 10.2mg | 2% | |
| Vitamin E | 0.24mg | 0.02mg | 1% |
| Polyunsaturated fat | 0.213g | 0.114g | 1% |
| Fats | 0.34g | 0.21g | 0% |
| Net carbs | 19.54g | 10.02g | N/A |
| Sugar | 0.73g | 0.03g | N/A |
| Sodium | 3mg | 6mg | 0% |
| Vitamin B1 | 0.052mg | 0.055mg | 0% |
| Vitamin K | 0.5µg | 0.1µg | 0% |
| Saturated fat | 0.049g | 0.033g | 0% |
| Monounsaturated fat | 0.05g | 0.028g | 0% |
| Tryptophan | 0.049mg | 0.02mg | 0% |
| Threonine | 0.127mg | 0.045mg | 0% |
| Isoleucine | 0.167mg | 0.063mg | 0% |
| Leucine | 0.276mg | 0.11mg | 0% |
| Lysine | 0.17mg | 0.037mg | 0% |
| Methionine | 0.119mg | 0.027mg | 0% |
| Phenylalanine | 0.195mg | 0.078mg | 0% |
| Valine | 0.232mg | 0.07mg | 0% |
| Histidine | 0.104mg | 0.033mg | 0% |
| Fructose | 0.2g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +177.1% |
| Contains more FatsFats | +61.9% |
| Contains more CarbsCarbs | +102.9% |
| Contains more OtherOther | +81.8% |
| Contains more WaterWater | +18.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +78.6% |
| Contains more Poly. FatPolyunsaturated fat | +86.8% |
| Contains less Sat. FatSaturated fat | -32.7% |
