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Porridge vs Cereal - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Cereal
Contains more Calcium +770%
Contains less Sodium -99.2%
Contains more Iron +810.7%
Contains more Potassium +556.3%
Contains more Magnesium +280%
Contains more Copper +242.5%
Contains more Zinc +5746.2%
Contains more Phosphorus +413.3%
Contains more Calcium +770%
Contains less Sodium -99.2%
Contains more Iron +810.7%
Contains more Potassium +556.3%
Contains more Magnesium +280%
Contains more Copper +242.5%
Contains more Zinc +5746.2%
Contains more Phosphorus +413.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Cereal
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +11332.7%
Contains more Vitamin B2 +15380%
Contains more Vitamin B3 +5596.2%
Contains more Vitamin B5 +218.3%
Contains more Vitamin B6 +45946.2%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +11332.7%
Contains more Vitamin B2 +15380%
Contains more Vitamin B3 +5596.2%
Contains more Vitamin B5 +218.3%
Contains more Vitamin B6 +45946.2%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Porridge
304
Cereal
Mineral Summary Score
13
Porridge
111
Cereal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Porridge
36%
Cereal
Carbohydrates
11%
Porridge
87%
Cereal
Fats
1%
Porridge
5%
Cereal

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Porridge Cereal
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Porridge Cereal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Porridge
Porridge contains less Sugars (difference - 10.32g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 789mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.227g)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 2)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Porridge Cereal Opinion
Calories 50 378 Cereal
Protein 1.44 6.06 Cereal
Fats 0.21 1.08 Cereal
Vitamin C 0 38.5 Cereal
Carbs 10.52 86.85 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Porridge
Iron 3.74 34.06 Cereal
Calcium 87 10 Porridge
Potassium 16 105 Cereal
Magnesium 5 19 Cereal
Sugars 0.03 10.35 Cereal
Fiber 0.5 1.4 Cereal
Copper 0.04 0.137 Cereal
Zinc 0.13 7.6 Cereal
Starch
Phosphorus 15 77 Cereal
Sodium 6 795 Porridge
Vitamin A 0 2792 Cereal
Vitamin E 0.02 0.08 Cereal
Vitamin D 0 Porridge
Vitamin B1 0.055 6.288 Cereal
Vitamin B2 0.025 3.87 Cereal
Vitamin B3 0.52 29.62 Cereal
Vitamin B5 0.071 0.226 Cereal
Vitamin B6 0.013 5.986 Cereal
Vitamin B12 0 Porridge
Vitamin K 0.1 0 Porridge
Folic acid (B9) 8 Porridge
Trans Fat
Saturated Fat 0.033 0.26 Porridge
Monounsaturated Fat 0.028 0.204 Cereal
Polyunsaturated fat 0.114 0.354 Cereal
Tryptophan 0.02 0.066 Cereal
Threonine 0.045 0.241 Cereal
Isoleucine 0.063 0.26 Cereal
Leucine 0.11 0.767 Cereal
Lysine 0.037 0.113 Cereal
Methionine 0.027 0.13 Cereal
Phenylalanine 0.078 0.365 Cereal
Valine 0.07 0.344 Cereal
Histidine 0.033 0.162 Cereal
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.