Porridge vs. Mackerel — In-Depth Nutrition Comparison
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Significant differences between porridge and mackerel
- Porridge has more iron; however, mackerel is richer in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, vitamin B2, and magnesium.
- Mackerel covers your daily vitamin B12 needs 792% more than porridge.
- Mackerel has 2 times less iron than porridge. Porridge has 3.74mg of iron, while mackerel has 1.57mg.
- Porridge contains less saturated fat.
- Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of mackerel is 0.
Specific food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Fish, mackerel, Atlantic, cooked, dry heat.
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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 | +480% |
| Contains more IronIron | +138.2% |
| Contains less SodiumSodium | -92.8% |
| Contains more MagnesiumMagnesium | +1840% |
| Contains more PotassiumPotassium | +2406.3% |
| Contains more CopperCopper | +135% |
| Contains more ZincZinc | +623.1% |
| Contains more PhosphorusPhosphorus | +1753.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +1742.9% |
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 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +500% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +189.1% |
| Contains more Vitamin B2Vitamin B2 | +1548% |
| Contains more Vitamin B3Vitamin B3 | +1217.3% |
| Contains more Vitamin B5Vitamin B5 | +1294.4% |
| Contains more Vitamin B6Vitamin B6 | +3438.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +64.5% |
| Contains more ProteinProtein | +1556.3% |
| Contains more FatsFats | +8381% |
| Contains more OtherOther | +2204.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.2% |
| Contains more Mono. FatMonounsaturated fat | +24921.4% |
| Contains more Poly. FatPolyunsaturated fat | +3671.9% |
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 Cholesterol |
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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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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 19µg | 792% |
| Selenium | 2.8µg | 51.6µg | 89% |
| Protein | 1.44g | 23.85g | 45% |
| Vitamin B3 | 0.52mg | 6.85mg | 40% |
| Phosphorus | 15mg | 278mg | 38% |
| Vitamin B6 | 0.013mg | 0.46mg | 34% |
| Vitamin B2 | 0.025mg | 0.412mg | 30% |
| Polyunsaturated fat | 0.114g | 4.3g | 28% |
| Fats | 0.21g | 17.81g | 27% |
| Iron | 3.74mg | 1.57mg | 27% |
| Cholesterol | 0mg | 75mg | 25% |
| Magnesium | 5mg | 97mg | 22% |
| Saturated fat | 0.033g | 4.176g | 19% |
| Vitamin B5 | 0.071mg | 0.99mg | 18% |
| Monounsaturated fat | 0.028g | 7.006g | 17% |
| Calories | 50kcal | 262kcal | 11% |
| Potassium | 16mg | 401mg | 11% |
| Vitamin B1 | 0.055mg | 0.159mg | 9% |
| Zinc | 0.13mg | 0.94mg | 7% |
| Calcium | 87mg | 15mg | 7% |
| Copper | 0.04mg | 0.094mg | 6% |
| Vitamin A | 0µg | 54µg | 6% |
| Carbs | 10.52g | 0g | 4% |
| Sodium | 6mg | 83mg | 3% |
| Folate | 12µg | 2µg | 3% |
| Fiber | 0.5g | 0g | 2% |
| Manganese | 0mg | 0.02mg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 10.02g | 0g | N/A |
| Sugar | 0.03g | N/A | |
| Vitamin E | 0.02mg | 0% | |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.02mg | 0.267mg | 0% |
| Threonine | 0.045mg | 1.045mg | 0% |
| Isoleucine | 0.063mg | 1.099mg | 0% |
| Leucine | 0.11mg | 1.938mg | 0% |
| Lysine | 0.037mg | 2.19mg | 0% |
| Methionine | 0.027mg | 0.706mg | 0% |
| Phenylalanine | 0.078mg | 0.931mg | 0% |
| Valine | 0.07mg | 1.228mg | 0% |
| Histidine | 0.033mg | 0.702mg | 0% |
| Omega-3 - EPA | 0g | 0.504g | N/A |
| Omega-3 - DHA | 0g | 0.699g | N/A |
| Omega-3 - DPA | 0g | 0.106g | N/A |
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%
217%
Minerals Daily Need Coverage Score
21%
64%
Comparison summary
Which food is lower in Cholesterol?
Porridge is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 77mg)
Which food is lower in Saturated fat?
Porridge is lower in Saturated fat (difference - 4.143g)
Which food is cheaper?
Porridge is cheaper (difference - $7)
Which food is lower in Sugar?
Mackerel is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Mackerel is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel is relatively richer in vitamins