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  6. Garlic vs. Porridge

Garlic vs. Porridge — In-Depth Nutrition Comparison

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How are Garlic and Porridge different?

  • Garlic is richer in Vitamin B6, Manganese, Vitamin C, Copper, Selenium, Phosphorus, Vitamin B1, Potassium, and Vitamin B5, while Porridge is higher in Iron.
  • Garlic covers your daily need of Vitamin B6 94% more than Porridge.

Garlic, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types were used in this article.

Infographic

Garlic 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.
Garlic
Garlic
8
:
2
Porridge
Porridge
Contains more Calcium +108%
Contains more Magnesium +400%
Contains more Phosphorus +920%
Contains more Potassium +2406.3%
Contains more Zinc +792.3%
Contains more Copper +647.5%
Contains more Manganese +∞%
Contains more Selenium +407.1%
Contains more Iron +120%
Contains less Sodium -64.7%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Calcium +108%
Contains more Magnesium +400%
Contains more Phosphorus +920%
Contains more Potassium +2406.3%
Contains more Zinc +792.3%
Contains more Copper +647.5%
Contains more Manganese +∞%
Contains more Selenium +407.1%
Contains more Iron +120%
Contains less Sodium -64.7%

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.
Garlic
Garlic
9
:
1
Porridge
Porridge
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +263.6%
Contains more Vitamin B2 +340%
Contains more Vitamin B3 +34.6%
Contains more Vitamin B5 +739.4%
Contains more Vitamin B6 +9400%
Contains more Vitamin K +1600%
Contains more Folate +300%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +263.6%
Contains more Vitamin B2 +340%
Contains more Vitamin B3 +34.6%
Contains more Vitamin B5 +739.4%
Contains more Vitamin B6 +9400%
Contains more Vitamin K +1600%
Contains more Folate +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
:
1
Porridge
Porridge
Contains more Protein +341.7%
Contains more Fats +138.1%
Contains more Carbs +214.3%
Contains more Other +581.8%
Contains more Water +49.6%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 Protein +341.7%
Contains more Fats +138.1%
Contains more Carbs +214.3%
Contains more Other +581.8%
Contains more Water +49.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
2
Porridge
Porridge
Contains more Polyunsaturated fat +118.4%
Contains less Saturated Fat -62.9%
Contains more Monounsaturated Fat +154.5%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Polyunsaturated fat +118.4%
Contains less Saturated Fat -62.9%
Contains more Monounsaturated Fat +154.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Porridge Opinion
Net carbs 30.96g 10.02g Garlic
Protein 6.36g 1.44g Garlic
Fats 0.5g 0.21g Garlic
Carbs 33.06g 10.52g Garlic
Calories 149kcal 50kcal Garlic
Sugar 1g 0.03g Porridge
Fiber 2.1g 0.5g Garlic
Calcium 181mg 87mg Garlic
Iron 1.7mg 3.74mg Porridge
Magnesium 25mg 5mg Garlic
Phosphorus 153mg 15mg Garlic
Potassium 401mg 16mg Garlic
Sodium 17mg 6mg Porridge
Zinc 1.16mg 0.13mg Garlic
Copper 0.299mg 0.04mg Garlic
Manganese 1.672mg 0mg Garlic
Selenium 14.2µg 2.8µg Garlic
Vitamin A 9IU 0IU Garlic
Vitamin E 0.08mg 0.02mg Garlic
Vitamin C 31.2mg 0mg Garlic
Vitamin B1 0.2mg 0.055mg Garlic
Vitamin B2 0.11mg 0.025mg Garlic
Vitamin B3 0.7mg 0.52mg Garlic
Vitamin B5 0.596mg 0.071mg Garlic
Vitamin B6 1.235mg 0.013mg Garlic
Folate 3µg 12µg Porridge
Vitamin K 1.7µg 0.1µg Garlic
Tryptophan 0.066mg 0.02mg Garlic
Threonine 0.157mg 0.045mg Garlic
Isoleucine 0.217mg 0.063mg Garlic
Leucine 0.308mg 0.11mg Garlic
Lysine 0.273mg 0.037mg Garlic
Methionine 0.076mg 0.027mg Garlic
Phenylalanine 0.183mg 0.078mg Garlic
Valine 0.291mg 0.07mg Garlic
Histidine 0.113mg 0.033mg Garlic
Saturated Fat 0.089g 0.033g Porridge
Monounsaturated Fat 0.011g 0.028g Porridge
Polyunsaturated fat 0.249g 0.114g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
43%
Garlic
4%
Porridge
Minerals Daily Need Coverage Score
67%
Garlic
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.97g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.056g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.