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  6. Palm oil vs. Porridge

Palm oil vs. Porridge — In-Depth Nutrition Comparison

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How are Palm oil and Porridge different?

  • Palm oil is richer in Vitamin E , Vitamin K, Monounsaturated Fat, and Polyunsaturated fat, while Porridge is higher in Iron, Calcium, and Selenium.
  • Palm oil covers your daily need of Saturated Fat 246% more than Porridge.
  • Palm oil contains 1321 times more Monounsaturated Fat than Porridge. Palm oil contains 37g of Monounsaturated Fat, while Porridge contains 0.028g.
  • Porridge is lower in Saturated Fat.

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

Infographic

Palm oil 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.
Palm oil
Palm oil
1
:
9
Porridge
Porridge
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +37300%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Palm oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 1% 0% 0% 0% 0% 0% 0% 0% 0%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +37300%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%

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.
Palm oil
Palm oil
2
:
7
Porridge
Porridge
Contains more Vitamin E +79600%
Contains more Vitamin K +7900%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Palm oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 319% 0% 0% 0% 0% 0% 0% 0% 0% 0% 20%
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 E +79600%
Contains more Vitamin K +7900%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Palm oil
Palm oil
1
:
4
Porridge
Porridge
Contains more Fats +47519%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Palm oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 Fats +47519%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Palm oil
Palm oil
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +132042.9%
Contains more Polyunsaturated fat +8057.9%
Contains less Saturated Fat -99.9%
Palm oil
52% 39% 10%
Saturated Fat: 49.3 g
Monounsaturated Fat: 37 g
Polyunsaturated fat: 9.3 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +132042.9%
Contains more Polyunsaturated fat +8057.9%
Contains less Saturated Fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Palm oil Porridge Opinion
Net carbs 0g 10.02g Porridge
Protein 0g 1.44g Porridge
Fats 100g 0.21g Palm oil
Carbs 0g 10.52g Porridge
Calories 884kcal 50kcal Palm oil
Sugar 0g 0.03g Palm oil
Fiber 0g 0.5g Porridge
Calcium 0mg 87mg Porridge
Iron 0.01mg 3.74mg Porridge
Magnesium 0mg 5mg Porridge
Phosphorus 0mg 15mg Porridge
Potassium 0mg 16mg Porridge
Sodium 0mg 6mg Palm oil
Zinc 0mg 0.13mg Porridge
Copper 0mg 0.04mg Porridge
Selenium 0µg 2.8µg Porridge
Vitamin E 15.94mg 0.02mg Palm oil
Vitamin B1 0mg 0.055mg Porridge
Vitamin B2 0mg 0.025mg Porridge
Vitamin B3 0mg 0.52mg Porridge
Vitamin B5 0mg 0.071mg Porridge
Vitamin B6 0mg 0.013mg Porridge
Folate 0µg 12µg Porridge
Vitamin K 8µg 0.1µg Palm oil
Tryptophan 0mg 0.02mg Porridge
Threonine 0mg 0.045mg Porridge
Isoleucine 0mg 0.063mg Porridge
Leucine 0mg 0.11mg Porridge
Lysine 0mg 0.037mg Porridge
Methionine 0mg 0.027mg Porridge
Phenylalanine 0mg 0.078mg Porridge
Valine 0mg 0.07mg Porridge
Histidine 0mg 0.033mg Porridge
Saturated Fat 49.3g 0.033g Porridge
Monounsaturated Fat 37g 0.028g Palm oil
Polyunsaturated fat 9.3g 0.114g Palm oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil 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
28%
Palm oil
4%
Porridge
Minerals Daily Need Coverage Score
0%
Palm oil
21%
Porridge

Comparison summary

Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 49.267g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2)
Which food is richer in minerals?
Porridge
Porridge is relatively richer in minerals
Which food is richer in vitamins?
Porridge
Porridge is relatively richer in vitamins
Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 66)
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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.