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  6. Apple vs. Porridge

Apple vs. Porridge — In-Depth Nutrition Comparison

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What are the main differences between Apple and Porridge?

  • Apple is richer in Fiber, and Vitamin C, yet Porridge is richer in Iron, Calcium, and Selenium.
  • Porridge's daily need coverage for Iron is 45% higher.
  • Porridge contains less Sugar.

We used Apples, raw, with skin and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this comparison.

Infographic

Apple vs Porridge infographic
Infographic link

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.
Apple
Apple
3
:
6
Porridge
Porridge
Contains more Potassium +568.8%
Contains less Sodium -83.3%
Contains more Manganese +∞%
Contains more Calcium +1350%
Contains more Iron +3016.7%
Contains more Phosphorus +36.4%
Contains more Zinc +225%
Contains more Copper +48.1%
Contains more Selenium +∞%
Equal in Magnesium - 5
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Potassium +568.8%
Contains less Sodium -83.3%
Contains more Manganese +∞%
Contains more Calcium +1350%
Contains more Iron +3016.7%
Contains more Phosphorus +36.4%
Contains more Zinc +225%
Contains more Copper +48.1%
Contains more Selenium +∞%
Equal in Magnesium - 5

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.
Apple
Apple
6
:
4
Porridge
Porridge
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +215.4%
Contains more Vitamin K +2100%
Contains more Vitamin B1 +223.5%
Contains more Vitamin B3 +471.4%
Contains more Vitamin B5 +16.4%
Contains more Folate +300%
Equal in Vitamin B2 - 0.025
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Porridge
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 +800%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +215.4%
Contains more Vitamin K +2100%
Contains more Vitamin B1 +223.5%
Contains more Vitamin B3 +471.4%
Contains more Vitamin B5 +16.4%
Contains more Folate +300%
Equal in Vitamin B2 - 0.025

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
1
:
4
Porridge
Porridge
Contains more Carbs +31.3%
Contains more Protein +453.8%
Contains more Fats +23.5%
Equal in Water - 87.61
Equal in Other - 0.22
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Carbs +31.3%
Contains more Protein +453.8%
Contains more Fats +23.5%
Equal in Water - 87.61
Equal in Other - 0.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
1
:
2
Porridge
Porridge
Contains less Saturated Fat -15.2%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +123.5%
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains less Saturated Fat -15.2%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +123.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Apple Porridge
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Apple Porridge Opinion
Net carbs 11.41g 10.02g Apple
Protein 0.26g 1.44g Porridge
Fats 0.17g 0.21g Porridge
Carbs 13.81g 10.52g Apple
Calories 52kcal 50kcal Apple
Starch 0.05g Apple
Fructose 5.9g Apple
Sugar 10.39g 0.03g Porridge
Fiber 2.4g 0.5g Apple
Calcium 6mg 87mg Porridge
Iron 0.12mg 3.74mg Porridge
Magnesium 5mg 5mg
Phosphorus 11mg 15mg Porridge
Potassium 107mg 16mg Apple
Sodium 1mg 6mg Apple
Zinc 0.04mg 0.13mg Porridge
Copper 0.027mg 0.04mg Porridge
Manganese 0.035mg 0mg Apple
Selenium 0µg 2.8µg Porridge
Vitamin A 54IU 0IU Apple
Vitamin A RAE 3µg 0µg Apple
Vitamin E 0.18mg 0.02mg Apple
Vitamin C 4.6mg 0mg Apple
Vitamin B1 0.017mg 0.055mg Porridge
Vitamin B2 0.026mg 0.025mg Apple
Vitamin B3 0.091mg 0.52mg Porridge
Vitamin B5 0.061mg 0.071mg Porridge
Vitamin B6 0.041mg 0.013mg Apple
Folate 3µg 12µg Porridge
Vitamin K 2.2µg 0.1µg Apple
Tryptophan 0.001mg 0.02mg Porridge
Threonine 0.006mg 0.045mg Porridge
Isoleucine 0.006mg 0.063mg Porridge
Leucine 0.013mg 0.11mg Porridge
Lysine 0.012mg 0.037mg Porridge
Methionine 0.001mg 0.027mg Porridge
Phenylalanine 0.006mg 0.078mg Porridge
Valine 0.012mg 0.07mg Porridge
Histidine 0.005mg 0.033mg Porridge
Saturated Fat 0.028g 0.033g Apple
Monounsaturated Fat 0.007g 0.028g Porridge
Polyunsaturated fat 0.051g 0.114g Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Apple
4%
Porridge
Minerals Daily Need Coverage Score
4%
Apple
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 10.36g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.5)
Which food is richer in minerals?
Porridge
Porridge is relatively richer in minerals
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 30)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.