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  6. Porridge vs. Apple

Porridge vs. Apple — In-Depth Nutrition Comparison

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What are the main differences between Porridge and Apple?

  • Porridge is richer in Iron, Calcium, and Selenium, yet Apple is richer in Fiber, and Vitamin C.
  • Porridge's daily need coverage for Iron is 45% higher.
  • Porridge contains less Sugar.

We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Apples, raw, with skin types in this comparison.

Infographic

Porridge vs Apple 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.
Porridge
Porridge
6
:
3
Apple
Apple
Contains more Calcium +1350%
Contains more Iron +3016.7%
Contains more Phosphorus +36.4%
Contains more Zinc +225%
Contains more Copper +48.1%
Contains more Selenium +∞%
Contains more Potassium +568.8%
Contains less Sodium -83.3%
Contains more Manganese +∞%
Equal in Magnesium - 5
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Contains more Calcium +1350%
Contains more Iron +3016.7%
Contains more Phosphorus +36.4%
Contains more Zinc +225%
Contains more Copper +48.1%
Contains more Selenium +∞%
Contains more Potassium +568.8%
Contains less Sodium -83.3%
Contains more Manganese +∞%
Equal in Magnesium - 5

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.
Porridge
Porridge
4
:
6
Apple
Apple
Contains more Vitamin B1 +223.5%
Contains more Vitamin B3 +471.4%
Contains more Vitamin B5 +16.4%
Contains more Folate +300%
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +215.4%
Contains more Vitamin K +2100%
Equal in Vitamin B2 - 0.026
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%
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin B1 +223.5%
Contains more Vitamin B3 +471.4%
Contains more Vitamin B5 +16.4%
Contains more Folate +300%
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +215.4%
Contains more Vitamin K +2100%
Equal in Vitamin B2 - 0.026

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Porridge
Porridge
4
:
1
Apple
Apple
Contains more Protein +453.8%
Contains more Fats +23.5%
Contains more Carbs +31.3%
Equal in Water - 85.56
Equal in Other - 0.2
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more Protein +453.8%
Contains more Fats +23.5%
Contains more Carbs +31.3%
Equal in Water - 85.56
Equal in Other - 0.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Porridge
Porridge
2
:
1
Apple
Apple
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +123.5%
Contains less Saturated Fat -15.2%
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +123.5%
Contains less Saturated Fat -15.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Apple Opinion
Net carbs 10.02g 11.41g Apple
Protein 1.44g 0.26g Porridge
Fats 0.21g 0.17g Porridge
Carbs 10.52g 13.81g Apple
Calories 50kcal 52kcal Apple
Starch 0.05g Apple
Fructose 5.9g Apple
Sugar 0.03g 10.39g Porridge
Fiber 0.5g 2.4g Apple
Calcium 87mg 6mg Porridge
Iron 3.74mg 0.12mg Porridge
Magnesium 5mg 5mg
Phosphorus 15mg 11mg Porridge
Potassium 16mg 107mg Apple
Sodium 6mg 1mg Apple
Zinc 0.13mg 0.04mg Porridge
Copper 0.04mg 0.027mg Porridge
Manganese 0mg 0.035mg Apple
Selenium 2.8µg 0µg Porridge
Vitamin A 0IU 54IU Apple
Vitamin A RAE 0µg 3µg Apple
Vitamin E 0.02mg 0.18mg Apple
Vitamin C 0mg 4.6mg Apple
Vitamin B1 0.055mg 0.017mg Porridge
Vitamin B2 0.025mg 0.026mg Apple
Vitamin B3 0.52mg 0.091mg Porridge
Vitamin B5 0.071mg 0.061mg Porridge
Vitamin B6 0.013mg 0.041mg Apple
Folate 12µg 3µg Porridge
Vitamin K 0.1µg 2.2µg Apple
Tryptophan 0.02mg 0.001mg Porridge
Threonine 0.045mg 0.006mg Porridge
Isoleucine 0.063mg 0.006mg Porridge
Leucine 0.11mg 0.013mg Porridge
Lysine 0.037mg 0.012mg Porridge
Methionine 0.027mg 0.001mg Porridge
Phenylalanine 0.078mg 0.006mg Porridge
Valine 0.07mg 0.012mg Porridge
Histidine 0.033mg 0.005mg Porridge
Saturated Fat 0.033g 0.028g Apple
Monounsaturated Fat 0.028g 0.007g Porridge
Polyunsaturated fat 0.114g 0.051g Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Apple
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
4%
Porridge
5%
Apple
Minerals Daily Need Coverage Score
21%
Porridge
4%
Apple

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 10.36g)
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 contains less Sodium?
Apple
Apple contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 30)
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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.