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Porridge vs. Fruit salad — In-Depth Nutrition Comparison

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What are the main differences between porridge and fruit salad?

  • Porridge is richer in iron and calcium, yet fruit salad is richer in vitamin A and manganese.
  • Porridge's daily need coverage for iron is 44% higher.
  • Porridge has 8 times more calcium than fruit salad. Porridge has 87mg of calcium, while fruit salad has 11mg.
  • Fruit salad has a lower glycemic index than porridge.

We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids types in this comparison.

Infographic

Porridge vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more CalciumCalcium +690.9%
Contains more IronIron +1396%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +60%
Contains more PotassiumPotassium +625%
Contains more CopperCopper +25%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +∞%
~equal in Zinc ~0.14mg
~equal in Phosphorus ~14mg

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +78.6%
Contains more Vitamin B3Vitamin B3 +46.1%
Contains more Vitamin B5Vitamin B5 +34%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +107.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Porridge Fruit salad DV% diff.
Iron 3.74mg 0.25mg 44%
Calcium 87mg 11mg 8%
Manganese 0mg 0.151mg 7%
Selenium 2.8µg 5%
Vitamin C 0mg 3.3mg 4%
Vitamin B1 0.055mg 0.011mg 4%
Potassium 16mg 116mg 3%
Vitamin A 0µg 30µg 3%
Folate 12µg 3µg 2%
Fiber 0.5g 1g 2%
Protein 1.44g 0.51g 2%
Carbs 10.52g 13.05g 1%
Magnesium 5mg 8mg 1%
Polyunsaturated fat 0.114g 0.011g 1%
Vitamin B6 0.013mg 0.027mg 1%
Copper 0.04mg 0.05mg 1%
Vitamin B3 0.52mg 0.356mg 1%
Vitamin B2 0.025mg 0.014mg 1%
Calories 50kcal 50kcal 0%
Fats 0.21g 0.03g 0%
Net carbs 10.02g 12.05g N/A
Sugar 0.03g N/A
Zinc 0.13mg 0.14mg 0%
Phosphorus 15mg 14mg 0%
Sodium 6mg 5mg 0%
Vitamin E 0.02mg 0%
Vitamin B5 0.071mg 0.053mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.033g 0.004g 0%
Monounsaturated fat 0.028g 0.005g 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%

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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +182.4%
Contains more FatsFats +600%
Contains more CarbsCarbs +24%
Contains more OtherOther +18.2%
~equal in Water ~86.15g

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +460%
Contains more Poly. FatPolyunsaturated fat +936.4%
Contains less Sat. FatSaturated fat -87.9%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.