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  6. Grapefruit vs. Porridge

Grapefruit vs. Porridge — In-Depth Nutrition Comparison

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A recap on differences between grapefruit and porridge

  • Grapefruit has more vitamin C and vitamin A; however, porridge is higher in iron and calcium.
  • Porridge covers your daily iron needs 46% more than grapefruit.
  • Porridge has less sugar.
  • The glycemic index of porridge is higher.

Food varieties used in this article are Grapefruit, raw, pink, and red, all areas and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Grapefruit 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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
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 +80%
Contains more PotassiumPotassium +743.8%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +295.5%
Contains more IronIron +4575%
Contains more CopperCopper +25%
Contains more ZincZinc +85.7%
Contains more SeleniumSelenium +2700%

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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
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 EVitamin E +550%
Contains more Vitamin B2Vitamin B2 +24%
Contains more Vitamin B5Vitamin B5 +269%
Contains more Vitamin B6Vitamin B6 +307.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +27.9%
Contains more Vitamin B3Vitamin B3 +154.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Grapefruit Porridge DV% diff.
Iron 0.08mg 3.74mg 46%
Vitamin C 31.2mg 0mg 35%
Calcium 22mg 87mg 7%
Vitamin A 58µg 0µg 6%
Selenium 0.1µg 2.8µg 5%
Vitamin B5 0.262mg 0.071mg 4%
Potassium 135mg 16mg 4%
Fiber 1.6g 0.5g 4%
Vitamin B6 0.053mg 0.013mg 3%
Fructose 1.77g 2%
Vitamin B3 0.204mg 0.52mg 2%
Polyunsaturated fat 0.036g 0.114g 1%
Choline 7.7mg 1%
Protein 0.77g 1.44g 1%
Manganese 0.022mg 0mg 1%
Vitamin E 0.13mg 0.02mg 1%
Vitamin B1 0.043mg 0.055mg 1%
Zinc 0.07mg 0.13mg 1%
Copper 0.032mg 0.04mg 1%
Magnesium 9mg 5mg 1%
Calories 42kcal 50kcal 0%
Fats 0.14g 0.21g 0%
Net carbs 9.06g 10.02g N/A
Carbs 10.66g 10.52g 0%
Sugar 6.89g 0.03g N/A
Phosphorus 18mg 15mg 0%
Sodium 0mg 6mg 0%
Vitamin B2 0.031mg 0.025mg 0%
Vitamin K 0µg 0.1µg 0%
Folate 13µg 12µg 0%
Saturated fat 0.021g 0.033g 0%
Monounsaturated fat 0.02g 0.028g 0%
Tryptophan 0.008mg 0.02mg 0%
Threonine 0.013mg 0.045mg 0%
Isoleucine 0.008mg 0.063mg 0%
Leucine 0.015mg 0.11mg 0%
Lysine 0.019mg 0.037mg 0%
Methionine 0.007mg 0.027mg 0%
Phenylalanine 0.013mg 0.078mg 0%
Valine 0.015mg 0.07mg 0%
Histidine 0.008mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 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 OtherOther +68.2%
Contains more ProteinProtein +87%
Contains more FatsFats +50%
~equal in Carbs ~10.52g
~equal in Water ~87.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 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 -36.4%
Contains more Mono. FatMonounsaturated fat +40%
Contains more Poly. FatPolyunsaturated fat +216.7%

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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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.