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  6. Fruit salad vs. Porridge

Fruit salad vs. Porridge — In-Depth Nutrition Comparison

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What are the main differences between fruit salad and porridge?

  • Fruit salad is richer in vitamin A and manganese, yet porridge is richer in iron and calcium.
  • Porridge's daily need coverage for iron is 44% higher.
  • Fruit salad has a lower glycemic index than porridge.

We used Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this comparison.

Infographic

Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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 +60%
Contains more PotassiumPotassium +625%
Contains more CopperCopper +25%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +690.9%
Contains more IronIron +1396%
~equal in Zinc ~0.13mg
~equal in Phosphorus ~15mg

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 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 B6Vitamin B6 +107.7%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +78.6%
Contains more Vitamin B3Vitamin B3 +46.1%
Contains more Vitamin B5Vitamin B5 +34%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Fruit salad Porridge DV% diff.
Iron 0.25mg 3.74mg 44%
Calcium 11mg 87mg 8%
Manganese 0.151mg 0mg 7%
Selenium 2.8µg 5%
Vitamin C 3.3mg 0mg 4%
Vitamin B1 0.011mg 0.055mg 4%
Potassium 116mg 16mg 3%
Vitamin A 30µg 0µg 3%
Folate 3µg 12µg 2%
Fiber 1g 0.5g 2%
Protein 0.51g 1.44g 2%
Carbs 13.05g 10.52g 1%
Magnesium 8mg 5mg 1%
Polyunsaturated fat 0.011g 0.114g 1%
Vitamin B6 0.027mg 0.013mg 1%
Copper 0.05mg 0.04mg 1%
Vitamin B3 0.356mg 0.52mg 1%
Vitamin B2 0.014mg 0.025mg 1%
Calories 50kcal 50kcal 0%
Fats 0.03g 0.21g 0%
Net carbs 12.05g 10.02g N/A
Sugar 0.03g N/A
Zinc 0.14mg 0.13mg 0%
Phosphorus 14mg 15mg 0%
Sodium 5mg 6mg 0%
Vitamin E 0.02mg 0%
Vitamin B5 0.053mg 0.071mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.004g 0.033g 0%
Monounsaturated fat 0.005g 0.028g 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 CarbsCarbs +24%
Contains more OtherOther +18.2%
Contains more ProteinProtein +182.4%
Contains more FatsFats +600%
~equal in Water ~87.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 less Sat. FatSaturated fat -87.9%
Contains more Mono. FatMonounsaturated fat +460%
Contains more Poly. FatPolyunsaturated fat +936.4%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.