Porridge vs. Blackberry — In-Depth Nutrition Comparison
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A recap on differences between porridge and blackberries
- Porridge has more iron and calcium; however, blackberries are higher in manganese, vitamin C, fiber, vitamin K, copper, and vitamin E.
- Porridge covers your daily iron needs 39% more than blackberries.
- Blackberries contain 3 times less calcium than porridge. Porridge contains 87mg of calcium, while blackberries contain 29mg.
- The glycemic index of porridge is higher.
Food varieties used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Blackberries, raw.
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.
| Contains more CalciumCalcium | +200% |
| Contains more IronIron | +503.2% |
| Contains more SeleniumSelenium | +600% |
| Contains more MagnesiumMagnesium | +300% |
| Contains more PotassiumPotassium | +912.5% |
| Contains more CopperCopper | +312.5% |
| Contains more ZincZinc | +307.7% |
| Contains more PhosphorusPhosphorus | +46.7% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +∞% |
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.
| Contains more Vitamin B1Vitamin B1 | +175% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +5750% |
| Contains more Vitamin B3Vitamin B3 | +24.2% |
| Contains more Vitamin B5Vitamin B5 | +288.7% |
| Contains more Vitamin B6Vitamin B6 | +130.8% |
| Contains more Vitamin KVitamin K | +19700% |
| Contains more FolateFolate | +108.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.74mg | 0.62mg | 39% |
| Manganese | 0mg | 0.646mg | 28% |
| Vitamin C | 0mg | 21mg | 23% |
| Fiber | 0.5g | 5.3g | 19% |
| Vitamin K | 0.1µg | 19.8µg | 16% |
| Copper | 0.04mg | 0.165mg | 14% |
| Vitamin E | 0.02mg | 1.17mg | 8% |
| Calcium | 87mg | 29mg | 6% |
| Vitamin B5 | 0.071mg | 0.276mg | 4% |
| Magnesium | 5mg | 20mg | 4% |
| Potassium | 16mg | 162mg | 4% |
| Selenium | 2.8µg | 0.4µg | 4% |
| Zinc | 0.13mg | 0.53mg | 4% |
| Fructose | 2.4g | 3% | |
| Folate | 12µg | 25µg | 3% |
| Vitamin B1 | 0.055mg | 0.02mg | 3% |
| Choline | 8.5mg | 2% | |
| Vitamin A | 0µg | 11µg | 1% |
| Vitamin B3 | 0.52mg | 0.646mg | 1% |
| Phosphorus | 15mg | 22mg | 1% |
| Polyunsaturated fat | 0.114g | 0.28g | 1% |
| Vitamin B6 | 0.013mg | 0.03mg | 1% |
| Calories | 50kcal | 43kcal | 0% |
| Protein | 1.44g | 1.39g | 0% |
| Fats | 0.21g | 0.49g | 0% |
| Carbs | 10.52g | 9.61g | 0% |
| Net carbs | 10.02g | 4.31g | N/A |
| Sugar | 0.03g | 4.88g | N/A |
| Sodium | 6mg | 1mg | 0% |
| Vitamin B2 | 0.025mg | 0.026mg | 0% |
| Saturated fat | 0.033g | 0.014g | 0% |
| Monounsaturated fat | 0.028g | 0.047g | 0% |
| Tryptophan | 0.02mg | 0% | |
| Threonine | 0.045mg | 0% | |
| Isoleucine | 0.063mg | 0% | |
| Leucine | 0.11mg | 0% | |
| Lysine | 0.037mg | 0% | |
| Methionine | 0.027mg | 0% | |
| Phenylalanine | 0.078mg | 0% | |
| Valine | 0.07mg | 0% | |
| Histidine | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.44 g
Fats:
0.21 g
Carbs:
10.52 g
Water:
87.61 g
Other:
0.22 g
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
| Contains more FatsFats | +133.3% |
| Contains more OtherOther | +63.6% |
~equal in
Protein
~1.39g
~equal in
Carbs
~9.61g
~equal in
Water
~88.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.033 g
Monounsaturated fat:
Mono. Fat
0.028 g
Polyunsaturated fat:
Poly. Fat
0.114 g
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
| Contains less Sat. FatSaturated fat | -57.6% |
| Contains more Mono. FatMonounsaturated fat | +67.9% |
| Contains more Poly. FatPolyunsaturated fat | +145.6% |
