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  6. Porridge vs. Banana

Porridge vs. Banana — In-Depth Nutrition Comparison

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Summary of differences between Porridge and Banana

  • Porridge has more Iron, and Calcium, while Banana has more Vitamin B6, Manganese, Potassium, Vitamin C, Fiber, Vitamin B5, and Magnesium.
  • Porridge covers your daily need of Iron 44% more than Banana.
  • Porridge contains 17 times more Calcium than Banana. While Porridge contains 87mg of Calcium, Banana contains only 5mg.
  • The amount of Sugar in Porridge is lower.

These are the specific foods used in this comparison Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Bananas, raw.

Infographic

Porridge vs Banana 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
3
:
7
Banana
Banana
Contains more Calcium +1640%
Contains more Iron +1338.5%
Contains more Selenium +180%
Contains more Magnesium +440%
Contains more Phosphorus +46.7%
Contains more Potassium +2137.5%
Contains less Sodium -83.3%
Contains more Zinc +15.4%
Contains more Copper +95%
Contains more Manganese +∞%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Banana
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Contains more Calcium +1640%
Contains more Iron +1338.5%
Contains more Selenium +180%
Contains more Magnesium +440%
Contains more Phosphorus +46.7%
Contains more Potassium +2137.5%
Contains less Sodium -83.3%
Contains more Zinc +15.4%
Contains more Copper +95%
Contains more Manganese +∞%

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
1
:
9
Banana
Banana
Contains more Vitamin B1 +77.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +192%
Contains more Vitamin B3 +27.9%
Contains more Vitamin B5 +370.4%
Contains more Vitamin B6 +2723.1%
Contains more Folate +66.7%
Contains more Vitamin K +400%
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%
Banana
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
Contains more Vitamin B1 +77.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +192%
Contains more Vitamin B3 +27.9%
Contains more Vitamin B5 +370.4%
Contains more Vitamin B6 +2723.1%
Contains more Folate +66.7%
Contains more Vitamin K +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Porridge
Porridge
2
:
3
Banana
Banana
Contains more Protein +32.1%
Contains more Water +17%
Contains more Fats +57.1%
Contains more Carbs +117.1%
Contains more Other +277.3%
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Banana
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more Protein +32.1%
Contains more Water +17%
Contains more Fats +57.1%
Contains more Carbs +117.1%
Contains more Other +277.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Porridge
Porridge
2
:
1
Banana
Banana
Contains less Saturated Fat -70.5%
Contains more Polyunsaturated fat +56.2%
Contains more Monounsaturated Fat +14.3%
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Banana
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
Contains less Saturated Fat -70.5%
Contains more Polyunsaturated fat +56.2%
Contains more Monounsaturated Fat +14.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Banana Opinion
Net carbs 10.02g 20.24g Banana
Protein 1.44g 1.09g Porridge
Fats 0.21g 0.33g Banana
Carbs 10.52g 22.84g Banana
Calories 50kcal 89kcal Banana
Starch 5.38g Banana
Fructose 4.85g Banana
Sugar 0.03g 12.23g Porridge
Fiber 0.5g 2.6g Banana
Calcium 87mg 5mg Porridge
Iron 3.74mg 0.26mg Porridge
Magnesium 5mg 27mg Banana
Phosphorus 15mg 22mg Banana
Potassium 16mg 358mg Banana
Sodium 6mg 1mg Banana
Zinc 0.13mg 0.15mg Banana
Copper 0.04mg 0.078mg Banana
Manganese 0mg 0.27mg Banana
Selenium 2.8µg 1µg Porridge
Vitamin A 0IU 64IU Banana
Vitamin A RAE 0µg 3µg Banana
Vitamin E 0.02mg 0.1mg Banana
Vitamin C 0mg 8.7mg Banana
Vitamin B1 0.055mg 0.031mg Porridge
Vitamin B2 0.025mg 0.073mg Banana
Vitamin B3 0.52mg 0.665mg Banana
Vitamin B5 0.071mg 0.334mg Banana
Vitamin B6 0.013mg 0.367mg Banana
Folate 12µg 20µg Banana
Vitamin K 0.1µg 0.5µg Banana
Tryptophan 0.02mg 0.009mg Porridge
Threonine 0.045mg 0.028mg Porridge
Isoleucine 0.063mg 0.028mg Porridge
Leucine 0.11mg 0.068mg Porridge
Lysine 0.037mg 0.05mg Banana
Methionine 0.027mg 0.008mg Porridge
Phenylalanine 0.078mg 0.049mg Porridge
Valine 0.07mg 0.047mg Porridge
Histidine 0.033mg 0.077mg Banana
Saturated Fat 0.033g 0.112g Porridge
Monounsaturated Fat 0.028g 0.032g Banana
Polyunsaturated fat 0.114g 0.073g Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Banana
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
16%
Banana
Minerals Daily Need Coverage Score
21%
Porridge
14%
Banana

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 12.2g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.079g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.2)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Banana
Banana is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.