Yogurt vs. Porridge — In-Depth Nutrition Comparison
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How are yogurt and porridge different?
- Yogurt is higher in vitamin B12, vitamin B2, phosphorus, selenium, and vitamin B5; however, porridge is richer in iron.
- Daily need coverage for iron for porridge is 46% higher.
- Yogurt has a lower glycemic index (19) than porridge (66).
Yogurt, Greek, plain, nonfat and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt are the varieties used in this article.
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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 | +120% |
| Contains more CalciumCalcium | +26.4% |
| Contains more PotassiumPotassium | +781.3% |
| Contains more ZincZinc | +300% |
| Contains more PhosphorusPhosphorus | +800% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +246.4% |
| Contains more IronIron | +5242.9% |
| Contains more CopperCopper | +135.3% |
| Contains less SodiumSodium | -83.3% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1012% |
| Contains more Vitamin B5Vitamin B5 | +366.2% |
| Contains more Vitamin B6Vitamin B6 | +384.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +139.1% |
| Contains more Vitamin B3Vitamin B3 | +150% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +71.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.07mg | 3.74mg | 46% |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Vitamin B2 | 0.278mg | 0.025mg | 19% |
| Protein | 10.19g | 1.44g | 18% |
| Phosphorus | 135mg | 15mg | 17% |
| Selenium | 9.7µg | 2.8µg | 13% |
| Vitamin B5 | 0.331mg | 0.071mg | 5% |
| Zinc | 0.52mg | 0.13mg | 4% |
| Vitamin B6 | 0.063mg | 0.013mg | 4% |
| Potassium | 141mg | 16mg | 4% |
| Vitamin B1 | 0.023mg | 0.055mg | 3% |
| Choline | 15.1mg | 3% | |
| Copper | 0.017mg | 0.04mg | 3% |
| Vitamin B3 | 0.208mg | 0.52mg | 2% |
| Calcium | 110mg | 87mg | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Carbs | 3.6g | 10.52g | 2% |
| Fiber | 0g | 0.5g | 2% |
| Folate | 7µg | 12µg | 1% |
| Sodium | 36mg | 6mg | 1% |
| Magnesium | 11mg | 5mg | 1% |
| Polyunsaturated fat | 0.012g | 0.114g | 1% |
| Calories | 59kcal | 50kcal | 0% |
| Fats | 0.39g | 0.21g | 0% |
| Net carbs | 3.6g | 10.02g | N/A |
| Sugar | 3.24g | 0.03g | N/A |
| Vitamin E | 0.01mg | 0.02mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Manganese | 0.009mg | 0mg | 0% |
| Vitamin K | 0µg | 0.1µg | 0% |
| Trans fat | 0.006g | N/A | |
| Saturated fat | 0.117g | 0.033g | 0% |
| Monounsaturated fat | 0.053g | 0.028g | 0% |
| Tryptophan | 0.02mg | 0% | |
| Threonine | 0.045mg | 0% | |
| Isoleucine | 0.063mg | 0% | |
| Leucine | 0.11mg | 0% | |
| Lysine | 0.037mg | 0% | |
| Methionine | 0.027mg | 0% | |
| Phenylalanine | 0.078mg | 0% | |
| Valine | 0.07mg | 0% | |
| Histidine | 0.033mg | 0% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +607.6% |
| Contains more FatsFats | +85.7% |
| Contains more OtherOther | +227.3% |
| Contains more CarbsCarbs | +192.2% |
~equal in
Water
~87.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +89.3% |
| Contains less Sat. FatSaturated fat | -71.8% |
| Contains more Poly. FatPolyunsaturated fat | +850% |
