Pasta vs. Porridge — In-Depth Nutrition Comparison

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What are the differences between pasta and porridge?

Pasta is higher in folate, vitamin B1, manganese, vitamin B2, phosphorus, copper, and vitamin B12, yet porridge is higher in iron and calcium.
Porridge's daily need coverage for iron is 33% more.
The glycemic index of pasta is lower.

We used Pasta, fresh-refrigerated, plain, cooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types 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.

Pasta

Porridge

Contains more MagnesiumMagnesium	+260%
Contains more PotassiumPotassium	+50%
Contains more CopperCopper	+132.5%
Contains more ZincZinc	+330.8%
Contains more PhosphorusPhosphorus	+320%
Contains more ManganeseManganese	+∞%

Contains more CalciumCalcium	+1350%
Contains more IronIron	+228.1%

~equal in Sodium ~6mg

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.

Pasta

Porridge

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+280%
Contains more Vitamin B2Vitamin B2	+500%
Contains more Vitamin B3Vitamin B3	+90.8%
Contains more Vitamin B5Vitamin B5	+157.7%
Contains more Vitamin B6Vitamin B6	+161.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+433.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	1.14mg	3.74mg	33%
Vitamin B1	0.209mg	0.055mg	13%
Folate	64µg	12µg	13%
Cholesterol	33mg	0mg	11%
Manganese	0.224mg	0mg	10%
Vitamin B2	0.15mg	0.025mg	10%
Calcium	6mg	87mg	8%
Protein	5.15g	1.44g	7%
Phosphorus	63mg	15mg	7%
Copper	0.093mg	0.04mg	6%
Vitamin B12	0.14µg	0µg	6%
Carbs	24.93g	10.52g	5%
Selenium		2.8µg	5%
Calories	131kcal	50kcal	4%
Zinc	0.56mg	0.13mg	4%
Magnesium	18mg	5mg	3%
Vitamin B3	0.992mg	0.52mg	3%
Fiber		0.5g	2%
Vitamin B5	0.183mg	0.071mg	2%
Vitamin B6	0.034mg	0.013mg	2%
Polyunsaturated fat	0.429g	0.114g	2%
Fats	1.05g	0.21g	1%
Vitamin A	6µg	0µg	1%
Saturated fat	0.15g	0.033g	1%
Protein per 100 calories	3.9g	2.9g	N/A
Calories per 10 g protein	254kcal	347kcal	N/A
Weight per 100 calories	76g	200g	N/A
Net carbs	24.93g	10.02g	N/A
Potassium	24mg	16mg	0%
Sugar		0.03g	N/A
Sodium	6mg	6mg	0%
Vitamin E		0.02mg	0%
Vitamin K		0.1µg	0%
Monounsaturated fat	0.124g	0.028g	0%
Tryptophan	0.065mg	0.02mg	0%
Threonine	0.134mg	0.045mg	0%
Isoleucine	0.197mg	0.063mg	0%
Leucine	0.348mg	0.11mg	0%
Lysine	0.097mg	0.037mg	0%
Methionine	0.079mg	0.027mg	0%
Phenylalanine	0.247mg	0.078mg	0%
Valine	0.217mg	0.07mg	0%
Histidine	0.103mg	0.033mg	0%