Porridge vs. Egg — In-Depth Nutrition Comparison
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Important differences between porridge and eggs
- Porridge has more iron; however, eggs have more copper, selenium, vitamin B12, vitamin B2, vitamin B5, phosphorus, and vitamin D.
- Eggs' daily need coverage for copper is 218% more.
- Porridge has 3 times more iron than eggs. Porridge has 3.74mg of iron, while eggs have 1.19mg.
- Porridge is lower in saturated fat.
- Porridge has a higher glycemic index than eggs.
The food varieties used in the comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Egg, whole, cooked, hard-boiled.
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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 CalciumCalcium | +74% |
| Contains more IronIron | +214.3% |
| Contains less SodiumSodium | -95.2% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more PotassiumPotassium | +687.5% |
| Contains more CopperCopper | +4900% |
| Contains more ZincZinc | +707.7% |
| Contains more PhosphorusPhosphorus | +1046.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +1000% |
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 B3Vitamin B3 | +712.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +5050% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +20% |
| Contains more Vitamin B2Vitamin B2 | +1952% |
| Contains more Vitamin B5Vitamin B5 | +1869% |
| Contains more Vitamin B6Vitamin B6 | +830.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +266.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.04mg | 2mg | 218% |
| Cholesterol | 0mg | 373mg | 124% |
| Choline | 293.8mg | 53% | |
| Selenium | 2.8µg | 30.8µg | 51% |
| Vitamin B12 | 0µg | 1.11µg | 46% |
| Vitamin B2 | 0.025mg | 0.513mg | 38% |
| Iron | 3.74mg | 1.19mg | 32% |
| Vitamin B5 | 0.071mg | 1.398mg | 27% |
| Protein | 1.44g | 12.58g | 22% |
| Phosphorus | 15mg | 172mg | 22% |
| Vitamin A | 0µg | 149µg | 17% |
| Fats | 0.21g | 10.61g | 16% |
| Saturated fat | 0.033g | 3.267g | 15% |
| Vitamin D | 0IU | 87IU | 11% |
| Vitamin D | 0µg | 2.2µg | 11% |
| Monounsaturated fat | 0.028g | 4.077g | 10% |
| Polyunsaturated fat | 0.114g | 1.414g | 9% |
| Vitamin B6 | 0.013mg | 0.121mg | 8% |
| Zinc | 0.13mg | 1.05mg | 8% |
| Folate | 12µg | 44µg | 8% |
| Vitamin E | 0.02mg | 1.03mg | 7% |
| Sodium | 6mg | 124mg | 5% |
| Calories | 50kcal | 155kcal | 5% |
| Calcium | 87mg | 50mg | 4% |
| Potassium | 16mg | 126mg | 3% |
| Vitamin B3 | 0.52mg | 0.064mg | 3% |
| Carbs | 10.52g | 1.12g | 3% |
| Fiber | 0.5g | 0g | 2% |
| Vitamin B1 | 0.055mg | 0.066mg | 1% |
| Manganese | 0mg | 0.026mg | 1% |
| Magnesium | 5mg | 10mg | 1% |
| Net carbs | 10.02g | 1.12g | N/A |
| Sugar | 0.03g | 1.12g | N/A |
| Vitamin K | 0.1µg | 0.3µg | 0% |
| Tryptophan | 0.02mg | 0.153mg | 0% |
| Threonine | 0.045mg | 0.604mg | 0% |
| Isoleucine | 0.063mg | 0.686mg | 0% |
| Leucine | 0.11mg | 1.075mg | 0% |
| Lysine | 0.037mg | 0.904mg | 0% |
| Methionine | 0.027mg | 0.392mg | 0% |
| Phenylalanine | 0.078mg | 0.668mg | 0% |
| Valine | 0.07mg | 0.767mg | 0% |
| Histidine | 0.033mg | 0.298mg | 0% |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - DHA | 0g | 0.038g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +839.3% |
| Contains more WaterWater | +17.4% |
| Contains more ProteinProtein | +773.6% |
| Contains more FatsFats | +4952.4% |
| Contains more OtherOther | +386.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99% |
| Contains more Mono. FatMonounsaturated fat | +14460.7% |
| Contains more Poly. FatPolyunsaturated fat | +1140.4% |
