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Porridge vs. Caesar salad — In-Depth Nutrition Comparison

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Significant differences between porridge and caesar salad

  • Porridge has more iron; however, caesar salad is richer in selenium, phosphorus, vitamin B1, vitamin B2, vitamin B3, vitamin B12, and calcium.
  • Caesar salad covers your daily selenium needs 52% more than porridge.
  • Caesar salad has 2 times less iron than porridge. Porridge has 3.74mg of iron, while caesar salad has 2.34mg.
  • Porridge contains less sodium.
  • Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of caesar salad is 50.

Specific food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Porridge vs Caesar salad 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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more IronIron +59.8%
Contains less SodiumSodium -98.7%
Contains more MagnesiumMagnesium +460%
Contains more CalciumCalcium +167.8%
Contains more PotassiumPotassium +962.5%
Contains more CopperCopper +215%
Contains more ZincZinc +1138.5%
Contains more PhosphorusPhosphorus +1440%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1021.4%

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% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2950%
Contains more Vitamin B1Vitamin B1 +585.5%
Contains more Vitamin B2Vitamin B2 +1088%
Contains more Vitamin B3Vitamin B3 +522.5%
Contains more Vitamin B5Vitamin B5 +529.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +5800%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Choline ~mg

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
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more WaterWater +101.9%
Contains more ProteinProtein +829.9%
Contains more FatsFats +4442.9%
Contains more CarbsCarbs +199.4%
Contains more OtherOther +890.9%

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
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +8400%
Contains more Poly. FatPolyunsaturated fat +1181.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Caesar salad DV% diff.
Selenium 2.8µg 31.4µg 52%
Phosphorus 15mg 231mg 31%
Vitamin B1 0.055mg 0.377mg 27%
Protein 1.44g 13.39g 24%
Vitamin B2 0.025mg 0.297mg 21%
Saturated fat 0.033g 4.206g 19%
Sodium 6mg 454mg 19%
Iron 3.74mg 2.34mg 18%
Vitamin B12 0µg 0.4µg 17%
Vitamin B3 0.52mg 3.237mg 17%
Calcium 87mg 233mg 15%
Fats 0.21g 9.54g 14%
Manganese 0mg 0.321mg 14%
Zinc 0.13mg 1.61mg 13%
Calories 50kcal 265kcal 11%
Copper 0.04mg 0.126mg 10%
Starch 25.29g 10%
Polyunsaturated fat 0.114g 1.461g 9%
Vitamin A 0µg 78µg 9%
Cholesterol 0mg 24mg 8%
Vitamin B5 0.071mg 0.447mg 8%
Carbs 10.52g 31.5g 7%
Monounsaturated fat 0.028g 2.38g 6%
Fiber 0.5g 1.7g 5%
Potassium 16mg 170mg 5%
Magnesium 5mg 28mg 5%
Vitamin K 0.1µg 5.9µg 5%
Vitamin E 0.02mg 0.61mg 4%
Folate 12µg 3%
Fructose 1.13g 1%
Vitamin B6 0.013mg 1%
Net carbs 10.02g 29.8g N/A
Sugar 0.03g 4.02g N/A
Tryptophan 0.02mg 0.15mg 0%
Threonine 0.045mg 0.393mg 0%
Isoleucine 0.063mg 0.547mg 0%
Leucine 0.11mg 1.137mg 0%
Lysine 0.037mg 0.523mg 0%
Methionine 0.027mg 0.3mg 0%
Phenylalanine 0.078mg 0.717mg 0%
Valine 0.07mg 0.7mg 0%
Histidine 0.033mg 0.36mg 0%
Omega-3 - ALA 0.155g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Caesar salad
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Caesar salad
Minerals Daily Need Coverage Score
21%
Porridge
65%
Caesar salad

Comparison summary

Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 24mg)
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 3.99g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 448mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 4.173g)
Which food is lower in glycemic index?
Caesar salad
Caesar salad is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Caesar salad
Caesar salad is relatively richer in minerals
Which food is richer in vitamins?
Caesar salad
Caesar salad is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.