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  6. Fast food vs. Porridge

Fast food vs. Porridge — In-Depth Nutrition Comparison

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Significant differences between fast food and porridge

  • The amount of vitamin B12, vitamin B3, selenium, vitamin B2, vitamin B1, zinc, phosphorus, folate, and manganese in fast food is higher than in porridge.
  • Fast food covers your daily vitamin B12 needs 37% more than porridge.
  • Porridge contains less saturated fat.

Specific food types used in this comparison are Fast foods, hamburger; single, regular patty; plain and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Fast food 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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
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 PotassiumPotassium +1131.3%
Contains more CopperCopper +202.5%
Contains more ZincZinc +1838.5%
Contains more PhosphorusPhosphorus +793.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +625%
Contains more CalciumCalcium +40.3%
Contains more IronIron +22.2%
Contains less SodiumSodium -98.2%

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 0% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +1800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +476.4%
Contains more Vitamin B2Vitamin B2 +1352%
Contains more Vitamin B3Vitamin B3 +980.2%
Contains more Vitamin B5Vitamin B5 +646.5%
Contains more Vitamin B6Vitamin B6 +1530.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4800%
Contains more FolateFolate +566.7%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 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 +1047.2%
Contains more FatsFats +5619%
Contains more CarbsCarbs +199.4%
Contains more OtherOther +590.9%
Contains more WaterWater +127.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 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 +17167.9%
Contains more Poly. FatPolyunsaturated fat +1373.7%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fast food Porridge DV% diff.
Vitamin B12 0.89µg 0µg 37%
Vitamin B3 5.617mg 0.52mg 32%
Selenium 20.3µg 2.8µg 32%
Protein 16.52g 1.44g 30%
Vitamin B2 0.363mg 0.025mg 26%
Vitamin B1 0.317mg 0.055mg 22%
Zinc 2.52mg 0.13mg 22%
Saturated fat 4.493g 0.033g 20%
Fats 12.01g 0.21g 18%
Phosphorus 134mg 15mg 17%
Folate 80µg 12µg 17%
Manganese 0.357mg 0mg 16%
Vitamin B6 0.212mg 0.013mg 15%
Sodium 331mg 6mg 14%
Monounsaturated fat 4.835g 0.028g 12%
Calories 297kcal 50kcal 12%
Cholesterol 33mg 0mg 11%
Polyunsaturated fat 1.68g 0.114g 10%
Iron 3.06mg 3.74mg 9%
Copper 0.121mg 0.04mg 9%
Vitamin B5 0.53mg 0.071mg 9%
Starch 22.87g 9%
Carbs 31.5g 10.52g 7%
Choline 34.4mg 6%
Fiber 1.7g 0.5g 5%
Potassium 197mg 16mg 5%
Magnesium 27mg 5mg 5%
Vitamin K 4.9µg 0.1µg 4%
Fructose 2.27g 3%
Calcium 62mg 87mg 3%
Vitamin E 0.38mg 0.02mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin A 9µg 0µg 1%
Net carbs 29.8g 10.02g N/A
Vitamin D 2IU 0IU 0%
Sugar 4.88g 0.03g N/A
Trans fat 0.514g N/A
Tryptophan 0.144mg 0.02mg 0%
Threonine 0.46mg 0.045mg 0%
Isoleucine 0.642mg 0.063mg 0%
Leucine 1.13mg 0.11mg 0%
Lysine 0.785mg 0.037mg 0%
Methionine 0.306mg 0.027mg 0%
Phenylalanine 0.67mg 0.078mg 0%
Valine 0.728mg 0.07mg 0%
Histidine 0.402mg 0.033mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fast food Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
43%
Fast food
4%
Porridge
Minerals Daily Need Coverage Score
54%
Fast food
21%
Porridge

Comparison summary

Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 33mg)
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 4.85g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 325mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 4.46g)
Which food is richer in minerals?
Fast food
Fast food is relatively richer in minerals
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (66)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.