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Mixed nuts vs. Porridge — In-Depth Nutrition Comparison

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Significant differences between mixed nuts and porridge

  • The amount of copper, manganese, phosphorus, selenium, magnesium, vitamin E, vitamin B3, zinc, and vitamin B6 in mixed nuts is higher than in porridge.
  • Mixed nuts cover your daily copper needs 96% 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 mixed nuts is 24.

Specific food types used in this comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 +4480%
Contains more CalciumCalcium +34.5%
Contains more PotassiumPotassium +3850%
Contains more CopperCopper +2167.5%
Contains more ZincZinc +2484.6%
Contains more PhosphorusPhosphorus +2940%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1110.7%
Contains more IronIron +43.3%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 EVitamin E +39000%
Contains more Vitamin B1Vitamin B1 +243.6%
Contains more Vitamin B2Vitamin B2 +684%
Contains more Vitamin B3Vitamin B3 +1382.5%
Contains more Vitamin B5Vitamin B5 +1505.6%
Contains more Vitamin B6Vitamin B6 +2607.7%
Contains more Vitamin KVitamin K +5600%
Contains more FolateFolate +591.7%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 ProteinProtein +1291.7%
Contains more FatsFats +25590.5%
Contains more CarbsCarbs +100.1%
Contains more OtherOther +1209.1%
Contains more WaterWater +4112%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +101642.9%
Contains more Poly. FatPolyunsaturated fat +12717.5%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mixed nuts Porridge
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium 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 Mixed nuts Porridge DV% diff.
Polyunsaturated fat 14.612g 0.114g 97%
Copper 0.907mg 0.04mg 96%
Manganese 2.04mg 0mg 89%
Fats 53.95g 0.21g 83%
Monounsaturated fat 28.488g 0.028g 71%
Phosphorus 456mg 15mg 63%
Selenium 33.9µg 2.8µg 57%
Magnesium 229mg 5mg 53%
Vitamin E 7.82mg 0.02mg 52%
Vitamin B3 7.709mg 0.52mg 45%
Saturated fat 8.711g 0.033g 39%
Protein 20.04g 1.44g 37%
Zinc 3.36mg 0.13mg 29%
Calories 607kcal 50kcal 28%
Vitamin B6 0.352mg 0.013mg 26%
Fiber 7g 0.5g 26%
Vitamin B5 1.14mg 0.071mg 21%
Folate 83µg 12µg 18%
Potassium 632mg 16mg 18%
Iron 2.61mg 3.74mg 14%
Vitamin B2 0.196mg 0.025mg 13%
Vitamin B1 0.189mg 0.055mg 11%
Choline 52mg 9%
Vitamin K 5.7µg 0.1µg 5%
Carbs 21.05g 10.52g 4%
Calcium 117mg 87mg 3%
Starch 4.2g 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 10.02g N/A
Sugar 4.15g 0.03g N/A
Sodium 5mg 6mg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.02mg 0%
Threonine 0.703mg 0.045mg 0%
Isoleucine 0.826mg 0.063mg 0%
Leucine 1.656mg 0.11mg 0%
Lysine 0.782mg 0.037mg 0%
Methionine 0.283mg 0.027mg 0%
Phenylalanine 1.182mg 0.078mg 0%
Valine 1.001mg 0.07mg 0%
Histidine 0.572mg 0.033mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts 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
50%
Mixed nuts
4%
Porridge
Minerals Daily Need Coverage Score
139%
Mixed nuts
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 4.12g)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 8.678g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $3)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts 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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.