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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 Manganese, yet Porridge is richer in Iron, and Calcium.
  • Porridge's daily need coverage for Iron is 44% higher.

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.
Fruit salad
Fruit salad
6
:
4
Porridge
Porridge
Contains more Magnesium +60%
Contains more Potassium +625%
Contains less Sodium -16.7%
Contains more Copper +25%
Contains more Manganese +∞%
Contains more Calcium +690.9%
Contains more Iron +1396%
Equal in Phosphorus - 15
Equal in Zinc - 0.13
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +60%
Contains more Potassium +625%
Contains less Sodium -16.7%
Contains more Copper +25%
Contains more Manganese +∞%
Contains more Calcium +690.9%
Contains more Iron +1396%
Equal in Phosphorus - 15
Equal in Zinc - 0.13

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.
Fruit salad
Fruit salad
3
:
7
Porridge
Porridge
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +107.7%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +78.6%
Contains more Vitamin B3 +46.1%
Contains more Vitamin B5 +34%
Contains more Folate +300%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +107.7%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +78.6%
Contains more Vitamin B3 +46.1%
Contains more Vitamin B5 +34%
Contains more Folate +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fruit salad
Fruit salad
2
:
3
Porridge
Porridge
Contains more Carbs +24%
Contains more Other +18.2%
Contains more Protein +182.4%
Contains more Fats +600%
Equal in Water - 87.61
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Carbs +24%
Contains more Other +18.2%
Contains more Protein +182.4%
Contains more Fats +600%
Equal in Water - 87.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fruit salad
Fruit salad
1
:
2
Porridge
Porridge
Contains less Saturated Fat -87.9%
Contains more Monounsaturated Fat +460%
Contains more Polyunsaturated fat +936.4%
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains less Saturated Fat -87.9%
Contains more Monounsaturated Fat +460%
Contains more Polyunsaturated fat +936.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruit salad Porridge Opinion
Net carbs 12.05g 10.02g Fruit salad
Protein 0.51g 1.44g Porridge
Fats 0.03g 0.21g Porridge
Carbs 13.05g 10.52g Fruit salad
Calories 50kcal 50kcal
Sugar 0.03g Fruit salad
Fiber 1g 0.5g Fruit salad
Calcium 11mg 87mg Porridge
Iron 0.25mg 3.74mg Porridge
Magnesium 8mg 5mg Fruit salad
Phosphorus 14mg 15mg Porridge
Potassium 116mg 16mg Fruit salad
Sodium 5mg 6mg Fruit salad
Zinc 0.14mg 0.13mg Fruit salad
Copper 0.05mg 0.04mg Fruit salad
Manganese 0.151mg 0mg Fruit salad
Selenium 2.8µg Porridge
Vitamin A 600IU 0IU Fruit salad
Vitamin A RAE 30µg 0µg Fruit salad
Vitamin E 0.02mg Porridge
Vitamin C 3.3mg 0mg Fruit salad
Vitamin B1 0.011mg 0.055mg Porridge
Vitamin B2 0.014mg 0.025mg Porridge
Vitamin B3 0.356mg 0.52mg Porridge
Vitamin B5 0.053mg 0.071mg Porridge
Vitamin B6 0.027mg 0.013mg Fruit salad
Folate 3µg 12µg Porridge
Vitamin K 0.1µg Porridge
Tryptophan 0.02mg Porridge
Threonine 0.045mg Porridge
Isoleucine 0.063mg Porridge
Leucine 0.11mg Porridge
Lysine 0.037mg Porridge
Methionine 0.027mg Porridge
Phenylalanine 0.078mg Porridge
Valine 0.07mg Porridge
Histidine 0.033mg Porridge
Saturated Fat 0.004g 0.033g Fruit salad
Monounsaturated Fat 0.005g 0.028g Porridge
Polyunsaturated fat 0.011g 0.114g Porridge

Which food is preferable for your diet?

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

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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
6%
Fruit salad
4%
Porridge
Minerals Daily Need Coverage Score
8%
Fruit salad
21%
Porridge

Comparison summary

Which food is richer in vitamins?
Porridge
Porridge is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.