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  6. Porridge vs. Blueberry

Porridge vs. Blueberry — In-Depth Nutrition Comparison

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Summary of differences between porridge and blueberries

  • Porridge has more iron and calcium, while blueberries have more vitamin K, manganese, vitamin C, and fiber.
  • Porridge covers your daily need for iron, 43% more than blueberries.
  • Porridge contains 15 times more calcium than blueberries. While porridge contains 87mg of calcium, blueberries contain only 6mg.
  • The amount of sugar in porridge is lower.
  • Blueberries have a lower glycemic index. The glycemic index of blueberries is 53, while the glycemic index of porridge is 66.

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

Infographic

Porridge vs Blueberry 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.
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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more CalciumCalcium +1350%
Contains more IronIron +1235.7%
Contains more PhosphorusPhosphorus +25%
Contains more SeleniumSelenium +2700%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +381.3%
Contains more CopperCopper +42.5%
Contains more ZincZinc +23.1%
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.
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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Contains more Vitamin B1Vitamin B1 +48.6%
Contains more Vitamin B3Vitamin B3 +24.4%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2750%
Contains more Vitamin B2Vitamin B2 +64%
Contains more Vitamin B5Vitamin B5 +74.6%
Contains more Vitamin B6Vitamin B6 +300%
Contains more Vitamin KVitamin K +19200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Blueberry DV% diff.
Iron 3.74mg 0.28mg 43%
Vitamin K 0.1µg 19.3µg 16%
Manganese 0mg 0.336mg 15%
Vitamin C 0mg 9.7mg 11%
Fiber 0.5g 2.4g 8%
Calcium 87mg 6mg 8%
Fructose 4.97g 6%
Selenium 2.8µg 0.1µg 5%
Vitamin E 0.02mg 0.57mg 4%
Vitamin B6 0.013mg 0.052mg 3%
Folate 12µg 6µg 2%
Vitamin B1 0.055mg 0.037mg 2%
Copper 0.04mg 0.057mg 2%
Potassium 16mg 77mg 2%
Protein 1.44g 0.74g 1%
Choline 6mg 1%
Carbs 10.52g 14.49g 1%
Vitamin B5 0.071mg 0.124mg 1%
Vitamin B3 0.52mg 0.418mg 1%
Vitamin B2 0.025mg 0.041mg 1%
Calories 50kcal 57kcal 0%
Fats 0.21g 0.33g 0%
Net carbs 10.02g 12.09g N/A
Magnesium 5mg 6mg 0%
Sugar 0.03g 9.96g N/A
Zinc 0.13mg 0.16mg 0%
Starch 0.03g 0%
Phosphorus 15mg 12mg 0%
Sodium 6mg 1mg 0%
Vitamin A 0µg 3µg 0%
Saturated fat 0.033g 0.028g 0%
Monounsaturated fat 0.028g 0.047g 0%
Polyunsaturated fat 0.114g 0.146g 0%
Tryptophan 0.02mg 0.003mg 0%
Threonine 0.045mg 0.02mg 0%
Isoleucine 0.063mg 0.023mg 0%
Leucine 0.11mg 0.044mg 0%
Lysine 0.037mg 0.013mg 0%
Methionine 0.027mg 0.012mg 0%
Phenylalanine 0.078mg 0.026mg 0%
Valine 0.07mg 0.031mg 0%
Histidine 0.033mg 0.011mg 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
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +94.6%
Contains more FatsFats +57.1%
Contains more CarbsCarbs +37.7%
~equal in Water ~84.21g
~equal in Other ~0.23g

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
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains less Sat. FatSaturated fat -15.2%
Contains more Mono. FatMonounsaturated fat +67.9%
Contains more Poly. FatPolyunsaturated fat +28.1%

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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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.