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Porridge vs. Ginger ale — In-Depth Nutrition Comparison

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How are porridge and ginger ale different?

  • Porridge has more iron and calcium than ginger ale.
  • Daily need coverage for iron for porridge is 45% higher.
  • Porridge contains 29 times more calcium than ginger ale. While porridge contains 87mg of calcium, ginger ale contains only 3mg.
  • Porridge has less sugar.

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Beverages, carbonated, ginger ale are the varieties used in this article.

Infographic

Porridge vs Ginger ale 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 0.71% 0.9% 0.09% 6.8% 6% 1.4% 0% 0.91% 1.7% 0.55%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +2800%
Contains more PotassiumPotassium +1500%
Contains more IronIron +1977.8%
Contains more CopperCopper +122.2%
Contains more ZincZinc +160%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +2700%
Contains more ManganeseManganese +∞%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~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
9% 91%
Protein: 0 g
Fats: 0 g
Carbs: 8.76 g
Water: 91.23 g
Other: 0.01 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +20.1%
Contains more OtherOther +2100%
~equal in Water ~91.23g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Ginger ale DV% diff.
Iron 3.74mg 0.18mg 45%
Calcium 87mg 3mg 8%
Fructose 3.7g 5%
Vitamin B1 0.055mg 0mg 5%
Selenium 2.8µg 0.1µg 5%
Folate 12µg 0µg 3%
Vitamin B3 0.52mg 0mg 3%
Protein 1.44g 0g 3%
Copper 0.04mg 0.018mg 2%
Phosphorus 15mg 0mg 2%
Vitamin B2 0.025mg 0mg 2%
Fiber 0.5g 0g 2%
Carbs 10.52g 8.76g 1%
Polyunsaturated fat 0.114g 0g 1%
Zinc 0.13mg 0.05mg 1%
Vitamin B6 0.013mg 0mg 1%
Vitamin B5 0.071mg 0mg 1%
Calories 50kcal 34kcal 1%
Magnesium 5mg 1mg 1%
Manganese 0mg 0.013mg 1%
Fats 0.21g 0g 0%
Net carbs 10.02g 8.76g N/A
Potassium 16mg 1mg 0%
Sugar 0.03g 8.9g N/A
Sodium 6mg 7mg 0%
Vitamin E 0.02mg 0mg 0%
Vitamin K 0.1µg 0µg 0%
Saturated fat 0.033g 0g 0%
Monounsaturated fat 0.028g 0g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Ginger ale
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
0%
Ginger ale
Minerals Daily Need Coverage Score
21%
Porridge
2%
Ginger ale

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 8.87g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 1mg)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.6)
Which food is richer in minerals?
Porridge
Porridge is relatively richer in minerals
Which food is richer in vitamins?
Porridge
Porridge is relatively richer in vitamins
Which food is lower in Saturated fat?
Ginger ale
Ginger ale is lower in Saturated fat (difference - 0.033g)
Which food is lower in glycemic index?
Ginger ale
Ginger ale is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Ginger ale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174846/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.