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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
11%
Minerals Daily Need Coverage Score
21%
10%
Comparison summary
Which food contains less Sodium?
Porridge contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Porridge is lower in Saturated fat (difference - 0.059g)
Which food is cheaper?
Porridge is cheaper (difference - $1)
Which food is lower in Sugar?
Espresso is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Espresso is lower in glycemic index (difference - 66)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.