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Cheese vs. Porridge — In-Depth Nutrition Comparison

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Important differences between cheese and porridge

  • Cheese has more phosphorus, calcium, selenium, vitamin B12, zinc, and vitamin B2; however, porridge has more iron.
  • Cheese's daily need coverage for saturated fat is 94% more.
  • Porridge is lower in cholesterol.
  • Porridge has a higher glycemic index than cheese.

The food varieties used in the comparison are Cheese, cheddar and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Cheese 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.
Cheese
Cheese
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +716.1%
Contains more PotassiumPotassium +375%
Contains more ZincZinc +2700%
Contains more PhosphorusPhosphorus +2933.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +917.9%
Contains more IronIron +2571.4%
Contains more CopperCopper +33.3%
Contains less SodiumSodium -99.1%

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.
Cheese
Cheese
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3450%
Contains more Vitamin B2Vitamin B2 +1612%
Contains more Vitamin B5Vitamin B5 +477.5%
Contains more Vitamin B6Vitamin B6 +407.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +125%
Contains more Vitamin B1Vitamin B1 +89.7%
Contains more Vitamin B3Vitamin B3 +781.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Porridge DV% diff.
Saturated fat 18.867g 0.033g 86%
Phosphorus 455mg 15mg 63%
Calcium 710mg 87mg 62%
Fats 33.31g 0.21g 51%
Selenium 28.5µg 2.8µg 47%
Vitamin B12 1.1µg 0µg 46%
Iron 0.14mg 3.74mg 45%
Protein 22.87g 1.44g 43%
Vitamin A 330µg 0µg 37%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.13mg 32%
Vitamin B2 0.428mg 0.025mg 31%
Sodium 653mg 6mg 28%
Monounsaturated fat 9.246g 0.028g 23%
Calories 404kcal 50kcal 18%
Polyunsaturated fat 1.421g 0.114g 9%
Vitamin B5 0.41mg 0.071mg 7%
Magnesium 27mg 5mg 5%
Vitamin E 0.71mg 0.02mg 5%
Vitamin B6 0.066mg 0.013mg 4%
Folate 27µg 12µg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B3 0.059mg 0.52mg 3%
Choline 16.5mg 3%
Carbs 3.09g 10.52g 2%
Potassium 76mg 16mg 2%
Fiber 0g 0.5g 2%
Vitamin B1 0.029mg 0.055mg 2%
Vitamin K 2.4µg 0.1µg 2%
Copper 0.03mg 0.04mg 1%
Manganese 0.027mg 0mg 1%
Protein per 100 calories 5.7g 2.9g N/A
Calories per 10 g protein 177kcal 347kcal N/A
Weight per 100 calories 25g 200g N/A
Unsaturated / Saturated Fat ratio 0.57 4.3 N/A
Net carbs 3.09g 10.02g N/A
Sugar 0.48g 0.03g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.02mg 0%
Threonine 1.044mg 0.045mg 0%
Isoleucine 1.206mg 0.063mg 0%
Leucine 1.939mg 0.11mg 0%
Lysine 1.025mg 0.037mg 0%
Methionine 0.547mg 0.027mg 0%
Phenylalanine 1.074mg 0.078mg 0%
Valine 1.404mg 0.07mg 0%
Histidine 0.547mg 0.033mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +1488.2%
Contains more FatsFats +15761.9%
Contains more OtherOther +1586.4%
Contains more CarbsCarbs +240.5%
Contains more WaterWater +136.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +32921.4%
Contains more Poly. FatPolyunsaturated fat +1146.5%
Contains less Sat. FatSaturated fat -99.8%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.