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  6. Porridge vs. Almond butter

Porridge vs. Almond butter — In-Depth Nutrition Comparison

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How are porridge and almond butter different?

  • Almond butter is higher than porridge in vitamin E, copper, manganese, phosphorus, vitamin B2, magnesium, fiber, zinc, calcium, and potassium.
  • Almond butter covers your daily need for vitamin E, 161% more than porridge.

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Nuts, almond butter, plain, without salt added types were used in this article.

Infographic

Porridge vs Almond butter 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +5480%
Contains more CalciumCalcium +298.9%
Contains more PotassiumPotassium +4575%
Contains more CopperCopper +2235%
Contains more ZincZinc +2430.8%
Contains more PhosphorusPhosphorus +3286.7%
Contains more ManganeseManganese +∞%
~equal in Iron ~3.49mg

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% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin B1Vitamin B1 +34.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +120950%
Contains more Vitamin B2Vitamin B2 +3656%
Contains more Vitamin B3Vitamin B3 +506.7%
Contains more Vitamin B5Vitamin B5 +347.9%
Contains more Vitamin B6Vitamin B6 +692.3%
Contains more FolateFolate +341.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Almond butter DV% diff.
Vitamin E 0.02mg 24.21mg 161%
Copper 0.04mg 0.934mg 99%
Manganese 0mg 2.131mg 93%
Polyunsaturated fat 0.114g 13.613g 90%
Fats 0.21g 55.5g 85%
Monounsaturated fat 0.028g 32.445g 81%
Vitamin B2 0.025mg 0.939mg 70%
Phosphorus 15mg 508mg 70%
Magnesium 5mg 279mg 65%
Protein 1.44g 20.96g 39%
Fiber 0.5g 10.3g 39%
Zinc 0.13mg 3.29mg 29%
Calories 50kcal 614kcal 28%
Calcium 87mg 347mg 26%
Potassium 16mg 748mg 22%
Saturated fat 0.033g 4.152g 19%
Vitamin B3 0.52mg 3.155mg 16%
Folate 12µg 53µg 10%
Choline 52.1mg 9%
Vitamin B6 0.013mg 0.103mg 7%
Vitamin B5 0.071mg 0.318mg 5%
Iron 3.74mg 3.49mg 3%
Carbs 10.52g 18.82g 3%
Vitamin B1 0.055mg 0.041mg 1%
Selenium 2.8µg 2.4µg 1%
Net carbs 10.02g 8.52g N/A
Sugar 0.03g 4.43g N/A
Starch 0.08g 0%
Sodium 6mg 7mg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.02mg 0.159mg 0%
Threonine 0.045mg 0.555mg 0%
Isoleucine 0.063mg 0.813mg 0%
Leucine 0.11mg 1.483mg 0%
Lysine 0.037mg 0.612mg 0%
Methionine 0.027mg 0.122mg 0%
Phenylalanine 0.078mg 1.149mg 0%
Valine 0.07mg 0.937mg 0%
Histidine 0.033mg 0.55mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more WaterWater +5242.1%
Contains more ProteinProtein +1355.6%
Contains more FatsFats +26328.6%
Contains more CarbsCarbs +78.9%
Contains more OtherOther +1300%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +115775%
Contains more Poly. FatPolyunsaturated fat +11841.2%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.