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Margarine vs. Porridge — In-Depth Nutrition Comparison

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Significant differences between margarine and porridge

  • Margarine has more vitamin K, vitamin A, vitamin E, polyunsaturated fat, and monounsaturated fat; however, porridge is richer in iron, calcium, and selenium.
  • Margarine covers your daily vitamin K needs 77% more than porridge.
  • Porridge contains less saturated fat.
  • Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of margarine is 0.

Specific food types used in this comparison are Margarine, regular, 80% fat, composite, stick, without salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Margarine vs Porridge infographic
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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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 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 PotassiumPotassium +12.5%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +2800%
Contains more IronIron +6133.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +200%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~0mg

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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 +44900%
Contains more Vitamin B2Vitamin B2 +48%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +92900%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +450%
Contains more Vitamin B3Vitamin B3 +2160.9%
Contains more Vitamin B6Vitamin B6 +44.4%
Contains more FolateFolate +1100%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 FatsFats +38333.3%
Contains more OtherOther +768.2%
Contains more ProteinProtein +800%
Contains more CarbsCarbs +1402.9%
Contains more WaterWater +430.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 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 +138746.4%
Contains more Poly. FatPolyunsaturated fat +21217.5%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Margarine Porridge DV% diff.
Polyunsaturated fat 24.302g 0.114g 161%
Fats 80.71g 0.21g 124%
Monounsaturated fat 38.877g 0.028g 97%
Vitamin A 819µg 0µg 91%
Vitamin K 93µg 0.1µg 77%
Saturated fat 15.189g 0.033g 69%
Vitamin E 9mg 0.02mg 60%
Iron 0.06mg 3.74mg 46%
Calories 717kcal 50kcal 33%
Calcium 3mg 87mg 8%
Selenium 0µg 2.8µg 5%
Vitamin B12 0.1µg 0µg 4%
Copper 0mg 0.04mg 4%
Vitamin B1 0.01mg 0.055mg 4%
Folate 1µg 12µg 3%
Protein 0.16g 1.44g 3%
Vitamin B3 0.023mg 0.52mg 3%
Carbs 0.7g 10.52g 3%
Fiber 0g 0.5g 2%
Choline 12.4mg 2%
Zinc 0mg 0.13mg 1%
Vitamin B2 0.037mg 0.025mg 1%
Vitamin B5 0.071mg 1%
Phosphorus 5mg 15mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.7g 10.02g N/A
Magnesium 3mg 5mg 0%
Potassium 18mg 16mg 0%
Sugar 0g 0.03g N/A
Sodium 2mg 6mg 0%
Vitamin B6 0.009mg 0.013mg 0%
Trans fat 14.89g N/A
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%
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Margarine Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
55%
Margarine
4%
Porridge
Minerals Daily Need Coverage Score
1%
Margarine
21%
Porridge

Comparison summary

Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 15.156g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.5)
Which food is richer in minerals?
Porridge
Porridge is relatively richer in minerals
Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 66)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.