Porridge vs. Chinook salmon — In-Depth Nutrition Comparison

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Summary of differences between porridge and chinook salmon

Porridge has more iron, while chinook salmon has more vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, magnesium, and vitamin B5.
Chinook salmon covers your daily need for vitamin B12, 120% more than porridge.
Porridge contains 4 times more iron than chinook salmon. While porridge contains 3.74mg of iron, chinook salmon contains only 0.91mg.
The amount of saturated fat in porridge is lower.
Chinook salmon has a lower glycemic index. The glycemic index of chinook salmon is 0, 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 Fish, salmon, chinook, cooked, dry heat.

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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.

Porridge

Chinook salmon

Contains more CalciumCalcium	+210.7%
Contains more IronIron	+311%
Contains less SodiumSodium	-90%

Contains more MagnesiumMagnesium	+2340%
Contains more PotassiumPotassium	+3056.3%
Contains more CopperCopper	+32.5%
Contains more ZincZinc	+330.8%
Contains more PhosphorusPhosphorus	+2373.3%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+1571.4%

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.

Porridge

Chinook salmon

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+25%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+516%
Contains more Vitamin B3Vitamin B3	+1831.7%
Contains more Vitamin B5Vitamin B5	+1118.3%
Contains more Vitamin B6Vitamin B6	+3453.8%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+191.7%

~equal in Vitamin D ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	2.87µg	120%
Selenium	2.8µg	46.8µg	80%
Vitamin B3	0.52mg	10.045mg	60%
Phosphorus	15mg	371mg	51%
Protein	1.44g	25.72g	49%
Iron	3.74mg	0.91mg	35%
Vitamin B6	0.013mg	0.462mg	35%
Cholesterol	0mg	85mg	28%
Magnesium	5mg	122mg	28%
Fats	0.21g	13.38g	20%
Polyunsaturated fat	0.114g	2.662g	17%
Vitamin A	0µg	149µg	17%
Vitamin B5	0.071mg	0.865mg	16%
Monounsaturated fat	0.028g	5.742g	14%
Saturated fat	0.033g	3.214g	14%
Potassium	16mg	505mg	14%
Vitamin B2	0.025mg	0.154mg	10%
Calories	50kcal	231kcal	9%
Folate	12µg	35µg	6%
Calcium	87mg	28mg	6%
Vitamin C	0mg	4.1mg	5%
Zinc	0.13mg	0.56mg	4%
Carbs	10.52g	0g	4%
Sodium	6mg	60mg	2%
Fiber	0.5g	0g	2%
Vitamin B1	0.055mg	0.044mg	1%
Copper	0.04mg	0.053mg	1%
Manganese	0mg	0.019mg	1%
Net carbs	10.02g	0g	N/A
Sugar	0.03g		N/A
Vitamin E	0.02mg		0%
Vitamin K	0.1µg		0%
Tryptophan	0.02mg	0.288mg	0%
Threonine	0.045mg	1.127mg	0%
Isoleucine	0.063mg	1.185mg	0%
Leucine	0.11mg	2.09mg	0%
Lysine	0.037mg	2.362mg	0%
Methionine	0.027mg	0.761mg	0%
Phenylalanine	0.078mg	1.004mg	0%
Valine	0.07mg	1.325mg	0%
Histidine	0.033mg	0.757mg	0%
Omega-3 - EPA	0g	1.01g	N/A
Omega-3 - DHA	0g	0.727g	N/A
Omega-3 - DPA	0g	0.296g	N/A