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Porridge vs. Fish sauce — In-Depth Nutrition Comparison

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Important differences between porridge and fish sauce

  • Porridge has more iron; however, fish sauce has more magnesium, vitamin B6, vitamin B12, selenium, vitamin B3, manganese, folate, and potassium.
  • Fish sauce's daily need coverage for sodium is 341% more.
  • Porridge has 5 times more iron than fish sauce. Porridge has 3.74mg of iron, while fish sauce has 0.78mg.
  • Porridge is lower in sodium.
  • Porridge has a higher glycemic index than fish sauce.

The food varieties used in the comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Sauce, fish, ready-to-serve.

Infographic

Porridge vs Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more CalciumCalcium +102.3%
Contains more IronIron +379.5%
Contains more PhosphorusPhosphorus +114.3%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +3400%
Contains more PotassiumPotassium +1700%
Contains more CopperCopper +25%
Contains more ZincZinc +53.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +225%

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +358.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +128%
Contains more Vitamin B3Vitamin B3 +344.8%
Contains more Vitamin B5Vitamin B5 +66.2%
Contains more Vitamin B6Vitamin B6 +2946.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +325%
~equal in Vitamin D ~0µg

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
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more FatsFats +2000%
Contains more CarbsCarbs +189%
Contains more WaterWater +23.3%
Contains more ProteinProtein +251.4%
Contains more OtherOther +9090.9%

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
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +1300%
Contains more Poly. FatPolyunsaturated fat +3700%
Contains less Sat. FatSaturated fat -90.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Fish sauce DV% diff.
Sodium 6mg 7851mg 341%
Magnesium 5mg 175mg 40%
Iron 3.74mg 0.78mg 37%
Vitamin B6 0.013mg 0.396mg 29%
Vitamin B12 0µg 0.48µg 20%
Selenium 2.8µg 9.1µg 11%
Vitamin B3 0.52mg 2.313mg 11%
Manganese 0mg 0.233mg 10%
Folate 12µg 51µg 10%
Potassium 16mg 288mg 8%
Protein 1.44g 5.06g 7%
Calcium 87mg 43mg 4%
Vitamin B1 0.055mg 0.012mg 4%
Carbs 10.52g 3.64g 2%
Fiber 0.5g 0g 2%
Choline 13.2mg 2%
Vitamin B2 0.025mg 0.057mg 2%
Vitamin B5 0.071mg 0.118mg 1%
Polyunsaturated fat 0.114g 0.003g 1%
Calories 50kcal 35kcal 1%
Vitamin C 0mg 0.5mg 1%
Phosphorus 15mg 7mg 1%
Zinc 0.13mg 0.2mg 1%
Copper 0.04mg 0.05mg 1%
Fats 0.21g 0.01g 0%
Net carbs 10.02g 3.64g N/A
Sugar 0.03g 3.64g N/A
Vitamin A 0µg 4µg 0%
Vitamin E 0.02mg 0mg 0%
Vitamin K 0.1µg 0µg 0%
Saturated fat 0.033g 0.003g 0%
Monounsaturated fat 0.028g 0.002g 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%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Fish sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
20%
Fish sauce
Minerals Daily Need Coverage Score
21%
Porridge
132%
Fish sauce

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 3.61g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 7845mg)
Which food is lower in Saturated fat?
Fish sauce
Fish sauce is lower in Saturated fat (difference - 0.03g)
Which food is lower in glycemic index?
Fish sauce
Fish sauce is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Fish sauce
Fish sauce is relatively richer in minerals
Which food is richer in vitamins?
Fish sauce
Fish sauce is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.