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  6. Chinook salmon vs. Porridge

Chinook salmon vs. Porridge — In-Depth Nutrition Comparison

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Summary of differences between chinook salmon and porridge

  • Chinook salmon has more vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, magnesium, and vitamin B5, while porridge has more iron.
  • Chinook salmon covers your daily need for vitamin B12, 120% more than porridge.
  • Chinook salmon has a lower glycemic index. The glycemic index of chinook salmon is 0, while the glycemic index of porridge is 66.

These are the specific foods used in this comparison Fish, salmon, chinook, cooked, dry heat and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Chinook salmon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
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 +2340%
Contains more PotassiumPotassium +3056.3%
Contains more CopperCopper +32.5%
Contains more ZincZinc +330.8%
Contains more PhosphorusPhosphorus +2373.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1571.4%
Contains more CalciumCalcium +210.7%
Contains more IronIron +311%
Contains less SodiumSodium -90%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +516%
Contains more Vitamin B3Vitamin B3 +1831.7%
Contains more Vitamin B5Vitamin B5 +1118.3%
Contains more Vitamin B6Vitamin B6 +3453.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +191.7%
Contains more Vitamin B1Vitamin B1 +25%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chinook salmon Porridge DV% diff.
Vitamin B12 2.87µg 0µg 120%
Selenium 46.8µg 2.8µg 80%
Vitamin B3 10.045mg 0.52mg 60%
Phosphorus 371mg 15mg 51%
Protein 25.72g 1.44g 49%
Iron 0.91mg 3.74mg 35%
Vitamin B6 0.462mg 0.013mg 35%
Cholesterol 85mg 0mg 28%
Magnesium 122mg 5mg 28%
Fats 13.38g 0.21g 20%
Polyunsaturated fat 2.662g 0.114g 17%
Vitamin A 149µg 0µg 17%
Vitamin B5 0.865mg 0.071mg 16%
Monounsaturated fat 5.742g 0.028g 14%
Saturated fat 3.214g 0.033g 14%
Potassium 505mg 16mg 14%
Vitamin B2 0.154mg 0.025mg 10%
Calories 231kcal 50kcal 9%
Folate 35µg 12µg 6%
Calcium 28mg 87mg 6%
Vitamin C 4.1mg 0mg 5%
Zinc 0.56mg 0.13mg 4%
Carbs 0g 10.52g 4%
Sodium 60mg 6mg 2%
Fiber 0g 0.5g 2%
Vitamin B1 0.044mg 0.055mg 1%
Copper 0.053mg 0.04mg 1%
Manganese 0.019mg 0mg 1%
Net carbs 0g 10.02g N/A
Sugar 0.03g N/A
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.288mg 0.02mg 0%
Threonine 1.127mg 0.045mg 0%
Isoleucine 1.185mg 0.063mg 0%
Leucine 2.09mg 0.11mg 0%
Lysine 2.362mg 0.037mg 0%
Methionine 0.761mg 0.027mg 0%
Phenylalanine 1.004mg 0.078mg 0%
Valine 1.325mg 0.07mg 0%
Histidine 0.757mg 0.033mg 0%
Omega-3 - EPA 1.01g 0g N/A
Omega-3 - DHA 0.727g 0g N/A
Omega-3 - DPA 0.296g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 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 +1686.1%
Contains more FatsFats +6271.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +33.6%
~equal in Other ~0.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 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 +20407.1%
Contains more Poly. FatPolyunsaturated fat +2235.1%
Contains less Sat. FatSaturated fat -99%

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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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.