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Cereal vs Porridge - In-Depth Nutrition Comparison

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Differences between Cereal and Porridge

  • Cereal has more Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, and Zinc, while Porridge has more Vitamin A RAE, Vitamin C, and Manganese.
  • Cereal's daily need coverage for Vitamin B1 is 519% higher.
  • Porridge contains 460 times less Vitamin B6 than Cereal. Cereal contains 5.986mg of Vitamin B6, while Porridge contains 0.013mg.
  • The amount of Sodium in Porridge is lower.

The food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Cereal vs Porridge infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +810.7%
Contains more Magnesium +280%
Contains more Phosphorus +413.3%
Contains more Potassium +556.3%
Contains more Zinc +5746.2%
Contains more Copper +242.5%
Contains more Calcium +770%
Contains less Sodium -99.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Iron +810.7%
Contains more Magnesium +280%
Contains more Phosphorus +413.3%
Contains more Potassium +556.3%
Contains more Zinc +5746.2%
Contains more Copper +242.5%
Contains more Calcium +770%
Contains less Sodium -99.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
8
:
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11332.7%
Contains more Vitamin B2 +15380%
Contains more Vitamin B3 +5596.2%
Contains more Vitamin B5 +218.3%
Contains more Vitamin B6 +45946.2%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
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 +300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11332.7%
Contains more Vitamin B2 +15380%
Contains more Vitamin B3 +5596.2%
Contains more Vitamin B5 +218.3%
Contains more Vitamin B6 +45946.2%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cereal Porridge
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cereal Porridge Opinion
Net carbs 85.45g 10.02g Cereal
Protein 6.06g 1.44g Cereal
Fats 1.08g 0.21g Cereal
Carbs 86.85g 10.52g Cereal
Calories 378kcal 50kcal Cereal
Starch g g
Fructose 0.26g g Cereal
Sugar 10.35g 0.03g Porridge
Fiber 1.4g 0.5g Cereal
Calcium 10mg 87mg Porridge
Iron 34.06mg 3.74mg Cereal
Magnesium 19mg 5mg Cereal
Phosphorus 77mg 15mg Cereal
Potassium 105mg 16mg Cereal
Sodium 795mg 6mg Porridge
Zinc 7.6mg 0.13mg Cereal
Copper 0.137mg 0.04mg Cereal
Vitamin A 2792IU 0IU Cereal
Vitamin E 0.08mg 0.02mg Cereal
Vitamin D IU 0IU Porridge
Vitamin D µg 0µg Porridge
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.055mg Cereal
Vitamin B2 3.87mg 0.025mg Cereal
Vitamin B3 29.62mg 0.52mg Cereal
Vitamin B5 0.226mg 0.071mg Cereal
Vitamin B6 5.986mg 0.013mg Cereal
Folate µg 12µg Porridge
Vitamin B12 µg 0µg Porridge
Vitamin K 0µg 0.1µg Porridge
Tryptophan 0.066mg 0.02mg Cereal
Threonine 0.241mg 0.045mg Cereal
Isoleucine 0.26mg 0.063mg Cereal
Leucine 0.767mg 0.11mg Cereal
Lysine 0.113mg 0.037mg Cereal
Methionine 0.13mg 0.027mg Cereal
Phenylalanine 0.365mg 0.078mg Cereal
Valine 0.344mg 0.07mg Cereal
Histidine 0.162mg 0.033mg Cereal
Cholesterol mg 0mg Cereal
Trans Fat g g
Saturated Fat 0.26g 0.033g Porridge
Monounsaturated Fat 0.204g 0.028g Cereal
Polyunsaturated fat 0.354g 0.114g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
393
Cereal
4
Porridge
Mineral Summary Score
212
Cereal
24
Porridge

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
36%
Cereal
9%
Porridge
Carbohydrates
87%
Cereal
11%
Porridge
Fats
5%
Cereal
1%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 10.32g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 789mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.227g)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 3)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. 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.