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Porridge vs. Fast food — In-Depth Nutrition Comparison

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Significant differences between porridge and fast food

  • The amount of vitamin B12, vitamin B3, selenium, vitamin B2, vitamin B1, zinc, phosphorus, folate, and manganese in fast food is higher than in porridge.
  • Fast food covers your daily vitamin B12 needs 37% more than porridge.
  • Porridge contains less saturated fat.

Specific food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Fast foods, hamburger; single, regular patty; plain.

Infographic

Porridge vs Fast food 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Contains more CalciumCalcium +40.3%
Contains more IronIron +22.2%
Contains less SodiumSodium -98.2%
Contains more MagnesiumMagnesium +440%
Contains more PotassiumPotassium +1131.3%
Contains more CopperCopper +202.5%
Contains more ZincZinc +1838.5%
Contains more PhosphorusPhosphorus +793.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +625%

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%
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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +476.4%
Contains more Vitamin B2Vitamin B2 +1352%
Contains more Vitamin B3Vitamin B3 +980.2%
Contains more Vitamin B5Vitamin B5 +646.5%
Contains more Vitamin B6Vitamin B6 +1530.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4800%
Contains more FolateFolate +566.7%
~equal in Vitamin C ~0mg

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
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Contains more WaterWater +127.9%
Contains more ProteinProtein +1047.2%
Contains more FatsFats +5619%
Contains more CarbsCarbs +199.4%
Contains more OtherOther +590.9%

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
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +17167.9%
Contains more Poly. FatPolyunsaturated fat +1373.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Fast food DV% diff.
Vitamin B12 0µg 0.89µg 37%
Vitamin B3 0.52mg 5.617mg 32%
Selenium 2.8µg 20.3µg 32%
Protein 1.44g 16.52g 30%
Vitamin B2 0.025mg 0.363mg 26%
Vitamin B1 0.055mg 0.317mg 22%
Zinc 0.13mg 2.52mg 22%
Saturated fat 0.033g 4.493g 20%
Fats 0.21g 12.01g 18%
Phosphorus 15mg 134mg 17%
Folate 12µg 80µg 17%
Manganese 0mg 0.357mg 16%
Vitamin B6 0.013mg 0.212mg 15%
Sodium 6mg 331mg 14%
Monounsaturated fat 0.028g 4.835g 12%
Calories 50kcal 297kcal 12%
Cholesterol 0mg 33mg 11%
Polyunsaturated fat 0.114g 1.68g 10%
Iron 3.74mg 3.06mg 9%
Copper 0.04mg 0.121mg 9%
Vitamin B5 0.071mg 0.53mg 9%
Starch 22.87g 9%
Carbs 10.52g 31.5g 7%
Choline 34.4mg 6%
Fiber 0.5g 1.7g 5%
Potassium 16mg 197mg 5%
Magnesium 5mg 27mg 5%
Vitamin K 0.1µg 4.9µg 4%
Fructose 2.27g 3%
Calcium 87mg 62mg 3%
Vitamin E 0.02mg 0.38mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin A 0µg 9µg 1%
Net carbs 10.02g 29.8g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.03g 4.88g N/A
Trans fat 0.514g N/A
Tryptophan 0.02mg 0.144mg 0%
Threonine 0.045mg 0.46mg 0%
Isoleucine 0.063mg 0.642mg 0%
Leucine 0.11mg 1.13mg 0%
Lysine 0.037mg 0.785mg 0%
Methionine 0.027mg 0.306mg 0%
Phenylalanine 0.078mg 0.67mg 0%
Valine 0.07mg 0.728mg 0%
Histidine 0.033mg 0.402mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Fast food
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
43%
Fast food
Minerals Daily Need Coverage Score
21%
Porridge
54%
Fast food

Comparison summary

Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 33mg)
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 4.85g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 325mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 4.46g)
Which food is richer in minerals?
Fast food
Fast food is relatively richer in minerals
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (66)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.