Porridge vs. Rice — In-Depth Nutrition Comparison

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How are porridge and rice different?

Porridge is richer in iron and calcium, while rice is higher in manganese, folate, vitamin B1, selenium, vitamin B5, vitamin B6, and vitamin B3.
Porridge covers your daily need for iron, 32% more than rice.
Porridge contains 9 times more calcium than rice. Porridge contains 87mg of calcium, while rice contains 10mg.

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Rice, white, long-grain, regular, enriched, cooked types were 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.

Porridge

Rice

Contains more CalciumCalcium	+770%
Contains more IronIron	+211.7%

Contains more MagnesiumMagnesium	+140%
Contains more PotassiumPotassium	+118.8%
Contains more CopperCopper	+72.5%
Contains more ZincZinc	+276.9%
Contains more PhosphorusPhosphorus	+186.7%
Contains less SodiumSodium	-83.3%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+167.9%

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.

Porridge

Rice

Contains more Vitamin B2Vitamin B2	+92.3%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin EVitamin E	+100%
Contains more Vitamin B1Vitamin B1	+196.4%
Contains more Vitamin B3Vitamin B3	+183.8%
Contains more Vitamin B5Vitamin B5	+449.3%
Contains more Vitamin B6Vitamin B6	+615.4%
Contains more FolateFolate	+383.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	3.74mg	1.2mg	32%
Manganese	0mg	0.472mg	21%
Folate	12µg	58µg	12%
Selenium	2.8µg	7.5µg	9%
Vitamin B1	0.055mg	0.163mg	9%
Calcium	87mg	10mg	8%
Carbs	10.52g	28.17g	6%
Vitamin B3	0.52mg	1.476mg	6%
Vitamin B5	0.071mg	0.39mg	6%
Vitamin B6	0.013mg	0.093mg	6%
Calories	50kcal	130kcal	4%
Phosphorus	15mg	43mg	4%
Protein	1.44g	2.69g	3%
Copper	0.04mg	0.069mg	3%
Zinc	0.13mg	0.49mg	3%
Magnesium	5mg	12mg	2%
Potassium	16mg	35mg	1%
Vitamin B2	0.025mg	0.013mg	1%
Protein per 100 calories	2.9g	2.1g	N/A
Calories per 10 g protein	347kcal	483kcal	N/A
Weight per 100 calories	200g	77g	N/A
Fats	0.21g	0.28g	0%
Net carbs	10.02g	27.77g	N/A
Sugar	0.03g	0.05g	N/A
Fiber	0.5g	0.4g	0%
Sodium	6mg	1mg	0%
Vitamin E	0.02mg	0.04mg	0%
Vitamin K	0.1µg	0µg	0%
Choline		2.1mg	0%
Saturated fat	0.033g	0.077g	0%
Monounsaturated fat	0.028g	0.088g	0%
Polyunsaturated fat	0.114g	0.076g	0%
Tryptophan	0.02mg	0.031mg	0%
Threonine	0.045mg	0.096mg	0%
Isoleucine	0.063mg	0.116mg	0%
Leucine	0.11mg	0.222mg	0%
Lysine	0.037mg	0.097mg	0%
Methionine	0.027mg	0.063mg	0%
Phenylalanine	0.078mg	0.144mg	0%
Valine	0.07mg	0.164mg	0%
Histidine	0.033mg	0.063mg	0%