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  6. Porridge vs. Cranberry

Porridge vs. Cranberry — In-Depth Nutrition Comparison

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Differences between Porridge and Cranberry

  • Porridge has more Iron, and Calcium, while Cranberry has more Vitamin C, Fiber, Manganese, and Vitamin E .
  • Porridge's daily need coverage for Iron is 44% higher.
  • Cranberry contains 11 times less Calcium than Porridge. Porridge contains 87mg of Calcium, while Cranberry contains 8mg.
  • The amount of Sugar in Porridge is lower.

The food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Cranberries, raw.

Infographic

Porridge vs Cranberry infographic
Infographic link

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
Porridge
5
:
5
Cranberry
Cranberry
Contains more Calcium +987.5%
Contains more Iron +1526.1%
Contains more Phosphorus +36.4%
Contains more Zinc +44.4%
Contains more Selenium +2700%
Contains more Magnesium +20%
Contains more Potassium +400%
Contains less Sodium -66.7%
Contains more Copper +40%
Contains more Manganese +∞%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +987.5%
Contains more Iron +1526.1%
Contains more Phosphorus +36.4%
Contains more Zinc +44.4%
Contains more Selenium +2700%
Contains more Magnesium +20%
Contains more Potassium +400%
Contains less Sodium -66.7%
Contains more Copper +40%
Contains more Manganese +∞%

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
Porridge
4
:
6
Cranberry
Cranberry
Contains more Vitamin B1 +358.3%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +414.9%
Contains more Folate +1100%
Contains more Vitamin A +∞%
Contains more Vitamin E +6500%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +315.5%
Contains more Vitamin B6 +338.5%
Contains more Vitamin K +4900%
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Contains more Vitamin B1 +358.3%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +414.9%
Contains more Folate +1100%
Contains more Vitamin A +∞%
Contains more Vitamin E +6500%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +315.5%
Contains more Vitamin B6 +338.5%
Contains more Vitamin K +4900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Porridge
Porridge
4
:
1
Cranberry
Cranberry
Contains more Protein +213%
Contains more Fats +61.5%
Contains more Other +83.3%
Contains more Carbs +13.8%
Equal in Water - 87.32
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more Protein +213%
Contains more Fats +61.5%
Contains more Other +83.3%
Contains more Carbs +13.8%
Equal in Water - 87.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Porridge
Porridge
2
:
1
Cranberry
Cranberry
Contains more Monounsaturated Fat +55.6%
Contains more Polyunsaturated fat +107.3%
Contains less Saturated Fat -75.8%
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains more Monounsaturated Fat +55.6%
Contains more Polyunsaturated fat +107.3%
Contains less Saturated Fat -75.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Cranberry Opinion
Net carbs 10.02g 8.37g Porridge
Protein 1.44g 0.46g Porridge
Fats 0.21g 0.13g Porridge
Carbs 10.52g 11.97g Cranberry
Calories 50kcal 46kcal Porridge
Fructose 0.67g Cranberry
Sugar 0.03g 4.27g Porridge
Fiber 0.5g 3.6g Cranberry
Calcium 87mg 8mg Porridge
Iron 3.74mg 0.23mg Porridge
Magnesium 5mg 6mg Cranberry
Phosphorus 15mg 11mg Porridge
Potassium 16mg 80mg Cranberry
Sodium 6mg 2mg Cranberry
Zinc 0.13mg 0.09mg Porridge
Copper 0.04mg 0.056mg Cranberry
Manganese 0mg 0.267mg Cranberry
Selenium 2.8µg 0.1µg Porridge
Vitamin A 0IU 63IU Cranberry
Vitamin A RAE 0µg 3µg Cranberry
Vitamin E 0.02mg 1.32mg Cranberry
Vitamin C 0mg 14mg Cranberry
Vitamin B1 0.055mg 0.012mg Porridge
Vitamin B2 0.025mg 0.02mg Porridge
Vitamin B3 0.52mg 0.101mg Porridge
Vitamin B5 0.071mg 0.295mg Cranberry
Vitamin B6 0.013mg 0.057mg Cranberry
Folate 12µg 1µg Porridge
Vitamin K 0.1µg 5µg Cranberry
Tryptophan 0.02mg 0.003mg Porridge
Threonine 0.045mg 0.028mg Porridge
Isoleucine 0.063mg 0.033mg Porridge
Leucine 0.11mg 0.053mg Porridge
Lysine 0.037mg 0.039mg Cranberry
Methionine 0.027mg 0.003mg Porridge
Phenylalanine 0.078mg 0.036mg Porridge
Valine 0.07mg 0.045mg Porridge
Histidine 0.033mg 0.018mg Porridge
Saturated Fat 0.033g 0.008g Cranberry
Monounsaturated Fat 0.028g 0.018g Porridge
Polyunsaturated fat 0.114g 0.055g Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Cranberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Cranberry
Minerals Daily Need Coverage Score
21%
Porridge
8%
Cranberry

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 4.24g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.