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  6. Porridge vs. Cod

Porridge vs. Cod — In-Depth Nutrition Comparison

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How are porridge and cod different?

  • Porridge is richer in iron and calcium, while cod is higher in vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, potassium, and vitamin B3.
  • Cod covers your daily need for vitamin B5, 3059% more than porridge.
  • Porridge contains 10 times more iron than cod. Porridge contains 3.74mg of iron, while cod contains 0.38mg.
  • Porridge has a higher glycemic index (66) than cod (0).

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Fish, cod, Atlantic, raw types were used in this article.

Infographic

Porridge vs Cod 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%
Cod
Cod
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +443.8%
Contains more IronIron +884.2%
Contains more CopperCopper +42.9%
Contains less SodiumSodium -88.9%
Contains more MagnesiumMagnesium +540%
Contains more PotassiumPotassium +2481.3%
Contains more ZincZinc +246.2%
Contains more PhosphorusPhosphorus +1253.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1082.1%

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%
Cod
Cod
11
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more FolateFolate +71.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +38.2%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +296.7%
Contains more Vitamin B5Vitamin B5 +215393%
Contains more Vitamin B6Vitamin B6 +1784.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Porridge Cod DV% diff.
Vitamin B5 0.071mg 153mg 3059%
Selenium 2.8µg 33.1µg 55%
Iron 3.74mg 0.38mg 42%
Vitamin B12 0µg 0.91µg 38%
Protein 1.44g 17.81g 33%
Phosphorus 15mg 203mg 27%
Vitamin B6 0.013mg 0.245mg 18%
Cholesterol 0mg 43mg 14%
Potassium 16mg 413mg 12%
Choline 65.2mg 12%
Vitamin B3 0.52mg 2.063mg 10%
Calcium 87mg 16mg 7%
Magnesium 5mg 32mg 6%
Vitamin D 0IU 36IU 5%
Vitamin D 0µg 0.9µg 5%
Vitamin E 0.02mg 0.64mg 4%
Carbs 10.52g 0g 4%
Zinc 0.13mg 0.45mg 3%
Vitamin B2 0.025mg 0.065mg 3%
Calories 50kcal 82kcal 2%
Vitamin B1 0.055mg 0.076mg 2%
Sodium 6mg 54mg 2%
Fiber 0.5g 0g 2%
Manganese 0mg 0.015mg 1%
Folate 12µg 7µg 1%
Vitamin A 0µg 12µg 1%
Fats 0.21g 0.67g 1%
Polyunsaturated fat 0.114g 0.231g 1%
Copper 0.04mg 0.028mg 1%
Vitamin C 0mg 1mg 1%
Net carbs 10.02g 0g N/A
Sugar 0.03g 0g N/A
Vitamin K 0.1µg 0.1µg 0%
Saturated fat 0.033g 0.131g 0%
Monounsaturated fat 0.028g 0.094g 0%
Tryptophan 0.02mg 0.199mg 0%
Threonine 0.045mg 0.781mg 0%
Isoleucine 0.063mg 0.821mg 0%
Leucine 0.11mg 1.447mg 0%
Lysine 0.037mg 1.635mg 0%
Methionine 0.027mg 0.527mg 0%
Phenylalanine 0.078mg 0.695mg 0%
Valine 0.07mg 0.917mg 0%
Histidine 0.033mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

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
Cod
Cod
3
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +1136.8%
Contains more FatsFats +219%
Contains more OtherOther +36.4%
~equal in Water ~81.22g

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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -74.8%
Contains more Mono. FatMonounsaturated fat +235.7%
Contains more Poly. FatPolyunsaturated fat +102.6%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.