Porridge vs. Club sandwich — In-Depth Nutrition Comparison
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The main differences between porridge and club sandwich
- Porridge has more iron; however, club sandwich has more selenium, vitamin B3, phosphorus, vitamin B6, vitamin B12, and vitamin B5.
- Daily need coverage for selenium for club sandwich is 40% higher.
- Club sandwich has 3 times less iron than porridge. Porridge has 3.74mg of iron, while club sandwich has 1.37mg.
- Porridge is lower in saturated fat.
Food types used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.
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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 IronIron | +173% |
| Contains less SodiumSodium | -99% |
| Contains more MagnesiumMagnesium | +540% |
| Contains more PotassiumPotassium | +1312.5% |
| Contains more CopperCopper | +122.5% |
| Contains more ZincZinc | +930.8% |
| Contains more PhosphorusPhosphorus | +1333.3% |
| Contains more SeleniumSelenium | +785.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2950% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +212.7% |
| Contains more Vitamin B2Vitamin B2 | +644% |
| Contains more Vitamin B3Vitamin B3 | +972.1% |
| Contains more Vitamin B5Vitamin B5 | +1063.4% |
| Contains more Vitamin B6Vitamin B6 | +2176.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +8600% |
| Contains more FolateFolate | +158.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 2.8µg | 24.8µg | 40% |
| Protein | 1.44g | 17.19g | 32% |
| Vitamin B3 | 0.52mg | 5.575mg | 32% |
| Iron | 3.74mg | 1.37mg | 30% |
| Phosphorus | 15mg | 215mg | 29% |
| Sodium | 6mg | 630mg | 27% |
| Vitamin B6 | 0.013mg | 0.296mg | 22% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Cholesterol | 0mg | 46mg | 15% |
| Vitamin B5 | 0.071mg | 0.826mg | 15% |
| Saturated fat | 0.033g | 3.109g | 14% |
| Polyunsaturated fat | 0.114g | 1.88g | 12% |
| Fats | 0.21g | 8.05g | 12% |
| Vitamin B2 | 0.025mg | 0.186mg | 12% |
| Zinc | 0.13mg | 1.34mg | 11% |
| Vitamin B1 | 0.055mg | 0.172mg | 10% |
| Choline | 47.8mg | 9% | |
| Calories | 50kcal | 220kcal | 9% |
| Monounsaturated fat | 0.028g | 2.949g | 7% |
| Vitamin K | 0.1µg | 8.7µg | 7% |
| Magnesium | 5mg | 32mg | 6% |
| Potassium | 16mg | 226mg | 6% |
| Copper | 0.04mg | 0.089mg | 5% |
| Vitamin C | 0mg | 4.4mg | 5% |
| Folate | 12µg | 31µg | 5% |
| Vitamin A | 0µg | 35µg | 4% |
| Vitamin E | 0.02mg | 0.61mg | 4% |
| Fiber | 0.5g | 1.2g | 3% |
| Carbs | 10.52g | 19.87g | 3% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Calcium | 87mg | 95mg | 1% |
| Vitamin D | 0IU | 5IU | 1% |
| Net carbs | 10.02g | 18.67g | N/A |
| Sugar | 0.03g | 4.68g | N/A |
| Trans fat | 0.071g | N/A | |
| 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% | |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.007g | N/A |
| Omega-3 - DPA | 0g | 0.004g | N/A |
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:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more WaterWater | +66.8% |
| Contains more ProteinProtein | +1093.8% |
| Contains more FatsFats | +3733.3% |
| Contains more CarbsCarbs | +88.9% |
| Contains more OtherOther | +977.3% |
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
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
| Contains less Sat. FatSaturated fat | -98.9% |
| Contains more Mono. FatMonounsaturated fat | +10432.1% |
| Contains more Poly. FatPolyunsaturated fat | +1549.1% |
