Plum vs. Porridge — In-Depth Nutrition Comparison
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Important differences between plums and porridge
- Plums have more vitamin C, vitamin A, and vitamin K; however, porridge has more iron, calcium, and selenium.
- Porridge's daily need coverage for iron is 45% more.
- Porridge is lower in sugar.
- Porridge has a higher glycemic index than plums.
The food varieties used in the comparison are Plums, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +40% |
| Contains more PotassiumPotassium | +881.3% |
| Contains more CopperCopper | +42.5% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +1350% |
| Contains more IronIron | +2100% |
| Contains more ZincZinc | +30% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1200% |
| Contains more Vitamin B5Vitamin B5 | +90.1% |
| Contains more Vitamin B6Vitamin B6 | +123.1% |
| Contains more Vitamin KVitamin K | +6300% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +96.4% |
| Contains more Vitamin B3Vitamin B3 | +24.7% |
| Contains more FolateFolate | +140% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.17mg | 3.74mg | 45% |
| Vitamin C | 9.5mg | 0mg | 11% |
| Calcium | 6mg | 87mg | 8% |
| Vitamin K | 6.4µg | 0.1µg | 5% |
| Selenium | 0µg | 2.8µg | 5% |
| Fructose | 3.07g | 4% | |
| Potassium | 157mg | 16mg | 4% |
| Fiber | 1.4g | 0.5g | 4% |
| Vitamin A | 17µg | 0µg | 2% |
| Folate | 5µg | 12µg | 2% |
| Manganese | 0.052mg | 0mg | 2% |
| Vitamin E | 0.26mg | 0.02mg | 2% |
| Vitamin B1 | 0.028mg | 0.055mg | 2% |
| Copper | 0.057mg | 0.04mg | 2% |
| Vitamin B6 | 0.029mg | 0.013mg | 1% |
| Protein | 0.7g | 1.44g | 1% |
| Vitamin B3 | 0.417mg | 0.52mg | 1% |
| Vitamin B5 | 0.135mg | 0.071mg | 1% |
| Calories | 46kcal | 50kcal | 0% |
| Fats | 0.28g | 0.21g | 0% |
| Carbs | 11.42g | 10.52g | 0% |
| Net carbs | 10.02g | 10.02g | N/A |
| Magnesium | 7mg | 5mg | 0% |
| Sugar | 9.92g | 0.03g | N/A |
| Zinc | 0.1mg | 0.13mg | 0% |
| Phosphorus | 16mg | 15mg | 0% |
| Sodium | 0mg | 6mg | 0% |
| Vitamin B2 | 0.026mg | 0.025mg | 0% |
| Saturated fat | 0.017g | 0.033g | 0% |
| Choline | 1.9mg | 0% | |
| Monounsaturated fat | 0.134g | 0.028g | 0% |
| Polyunsaturated fat | 0.044g | 0.114g | 0% |
| Tryptophan | 0.009mg | 0.02mg | 0% |
| Threonine | 0.01mg | 0.045mg | 0% |
| Isoleucine | 0.014mg | 0.063mg | 0% |
| Leucine | 0.015mg | 0.11mg | 0% |
| Lysine | 0.016mg | 0.037mg | 0% |
| Methionine | 0.008mg | 0.027mg | 0% |
| Phenylalanine | 0.014mg | 0.078mg | 0% |
| Valine | 0.016mg | 0.07mg | 0% |
| Histidine | 0.009mg | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +33.3% |
| Contains more OtherOther | +68.2% |
| Contains more ProteinProtein | +105.7% |
~equal in
Carbs
~10.52g
~equal in
Water
~87.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -48.5% |
| Contains more Mono. FatMonounsaturated fat | +378.6% |
| Contains more Poly. FatPolyunsaturated fat | +159.1% |
