Porridge vs. Espresso — In-Depth Nutrition Comparison
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Summary of differences between porridge and espresso
- Porridge has more iron, calcium, and selenium, while espresso has more vitamin B3, magnesium, and vitamin B2.
- Porridge covers your daily need for iron, 45% more than espresso.
- Espresso has a lower glycemic index. The glycemic index of espresso 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 Beverages, coffee, brewed, espresso, restaurant-prepared.
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.
| Contains more CalciumCalcium | +4250% |
| Contains more IronIron | +2776.9% |
| Contains more ZincZinc | +160% |
| Contains more PhosphorusPhosphorus | +114.3% |
| Contains less SodiumSodium | -57.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +1500% |
| Contains more PotassiumPotassium | +618.8% |
| Contains more CopperCopper | +25% |
| Contains more ManganeseManganese | +∞% |
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 EVitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +5400% |
| Contains more Vitamin B5Vitamin B5 | +153.6% |
| Contains more Vitamin B6Vitamin B6 | +550% |
| Contains more FolateFolate | +1100% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +608% |
| Contains more Vitamin B3Vitamin B3 | +901.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Caffeine | 0mg | 212mg | 53% |
| Iron | 3.74mg | 0.13mg | 45% |
| Vitamin B3 | 0.52mg | 5.207mg | 29% |
| Magnesium | 5mg | 80mg | 18% |
| Vitamin B2 | 0.025mg | 0.177mg | 12% |
| Calcium | 87mg | 2mg | 9% |
| Vitamin B1 | 0.055mg | 0.001mg | 5% |
| Selenium | 2.8µg | 0µg | 5% |
| Carbs | 10.52g | 1.67g | 3% |
| Potassium | 16mg | 115mg | 3% |
| Folate | 12µg | 1µg | 3% |
| Protein | 1.44g | 0.12g | 3% |
| Manganese | 0mg | 0.05mg | 2% |
| Calories | 50kcal | 9kcal | 2% |
| Fiber | 0.5g | 0g | 2% |
| Phosphorus | 15mg | 7mg | 1% |
| Vitamin B6 | 0.013mg | 0.002mg | 1% |
| Vitamin B5 | 0.071mg | 0.028mg | 1% |
| Zinc | 0.13mg | 0.05mg | 1% |
| Copper | 0.04mg | 0.05mg | 1% |
| Fats | 0.21g | 0.18g | 0% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 10.02g | 1.67g | N/A |
| Sugar | 0.03g | 0g | N/A |
| Sodium | 6mg | 14mg | 0% |
| Vitamin E | 0.02mg | 0.01mg | 0% |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Saturated fat | 0.033g | 0.092g | 0% |
| Choline | 2.6mg | 0% | |
| Monounsaturated fat | 0.028g | 0g | 0% |
| Polyunsaturated fat | 0.114g | 0.092g | 0% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1100% |
| Contains more FatsFats | +16.7% |
| Contains more CarbsCarbs | +529.9% |
| Contains more WaterWater | +11.6% |
~equal in
Other
~0.23g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -64.1% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +23.9% |
