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  6. Porridge vs. Rainbow trout

Porridge vs. Rainbow trout — In-Depth Nutrition Comparison

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Summary of differences between porridge and rainbow trout

  • Porridge has more iron, while rainbow trout has more vitamin B12, vitamin D, selenium, vitamin B5, vitamin B3, phosphorus, vitamin B6, and vitamin E.
  • Rainbow trout covers your daily need for vitamin B12, 179% more than porridge.
  • Porridge contains 12 times more iron than rainbow trout. While porridge contains 3.74mg of iron, rainbow trout contains only 0.31mg.
  • Rainbow trout has a lower glycemic index. The glycemic index of rainbow trout 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 Fish, trout, rainbow, farmed, raw.

Infographic

Porridge vs Rainbow trout infographic
Infographic link

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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more CalciumCalcium +248%
Contains more IronIron +1106.5%
Contains less SodiumSodium -88.2%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +2256.3%
Contains more CopperCopper +15%
Contains more ZincZinc +246.2%
Contains more PhosphorusPhosphorus +1406.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +742.9%

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.
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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +11600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +118.2%
Contains more Vitamin B2Vitamin B2 +260%
Contains more Vitamin B3Vitamin B3 +970.6%
Contains more Vitamin B5Vitamin B5 +2247.9%
Contains more Vitamin B6Vitamin B6 +2515.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~0.1µg
~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient Porridge Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Iron 3.74mg 0.31mg 43%
Selenium 2.8µg 23.6µg 38%
Protein 1.44g 19.94g 37%
Vitamin B3 0.52mg 5.567mg 32%
Vitamin B5 0.071mg 1.667mg 32%
Phosphorus 15mg 226mg 30%
Vitamin B6 0.013mg 0.34mg 25%
Cholesterol 0mg 59mg 20%
Vitamin E 0.02mg 2.34mg 15%
Choline 65mg 12%
Potassium 16mg 377mg 11%
Polyunsaturated fat 0.114g 1.507g 9%
Vitamin A 0µg 84µg 9%
Fats 0.21g 6.18g 9%
Calcium 87mg 25mg 6%
Saturated fat 0.033g 1.383g 6%
Monounsaturated fat 0.028g 1.979g 5%
Vitamin B2 0.025mg 0.09mg 5%
Vitamin B1 0.055mg 0.12mg 5%
Calories 50kcal 141kcal 5%
Magnesium 5mg 25mg 5%
Carbs 10.52g 0g 4%
Zinc 0.13mg 0.45mg 3%
Vitamin C 0mg 2.9mg 3%
Sodium 6mg 51mg 2%
Fiber 0.5g 0g 2%
Copper 0.04mg 0.046mg 1%
Net carbs 10.02g 0g N/A
Sugar 0.03g 0g N/A
Manganese 0mg 0.011mg 0%
Vitamin K 0.1µg 0.1µg 0%
Folate 12µg 11µg 0%
Trans fat 0.047g N/A
Tryptophan 0.02mg 0.234mg 0%
Threonine 0.045mg 0.915mg 0%
Isoleucine 0.063mg 0.962mg 0%
Leucine 0.11mg 1.696mg 0%
Lysine 0.037mg 1.916mg 0%
Methionine 0.027mg 0.618mg 0%
Phenylalanine 0.078mg 0.815mg 0%
Valine 0.07mg 1.075mg 0%
Histidine 0.033mg 0.614mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.7%
Contains more OtherOther +175%
Contains more ProteinProtein +1284.7%
Contains more FatsFats +2842.9%

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +6967.9%
Contains more Poly. FatPolyunsaturated fat +1221.9%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.