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  6. Porridge vs. Gooseberry

Porridge vs. Gooseberry — In-Depth Nutrition Comparison

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Significant differences between porridge and gooseberries

  • Porridge has more iron and calcium; however, gooseberries are richer in vitamin C, fiber, manganese, vitamin A, potassium, and vitamin B6.
  • Porridge covers your daily iron needs 43% more than gooseberries.
  • Gooseberries have 3 times less calcium than porridge. Porridge has 87mg of calcium, while gooseberries have 25mg.
  • Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of gooseberries is 15.

Specific food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Gooseberries, raw.

Infographic

Porridge vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more CalciumCalcium +248%
Contains more IronIron +1106.5%
Contains more SeleniumSelenium +366.7%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +1137.5%
Contains more CopperCopper +75%
Contains more PhosphorusPhosphorus +80%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +∞%
~equal in Zinc ~0.12mg

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +37.5%
Contains more Vitamin B3Vitamin B3 +73.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1750%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B5Vitamin B5 +302.8%
Contains more Vitamin B6Vitamin B6 +515.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Porridge Gooseberry DV% diff.
Iron 3.74mg 0.31mg 43%
Vitamin C 0mg 27.7mg 31%
Fiber 0.5g 4.3g 15%
Manganese 0mg 0.144mg 6%
Calcium 87mg 25mg 6%
Vitamin B6 0.013mg 0.08mg 5%
Potassium 16mg 198mg 5%
Vitamin B5 0.071mg 0.286mg 4%
Selenium 2.8µg 0.6µg 4%
Copper 0.04mg 0.07mg 3%
Folate 12µg 6µg 2%
Phosphorus 15mg 27mg 2%
Vitamin A 0µg 15µg 2%
Vitamin E 0.02mg 0.37mg 2%
Magnesium 5mg 10mg 1%
Vitamin B1 0.055mg 0.04mg 1%
Polyunsaturated fat 0.114g 0.317g 1%
Vitamin B3 0.52mg 0.3mg 1%
Fats 0.21g 0.58g 1%
Protein 1.44g 0.88g 1%
Calories 50kcal 44kcal 0%
Net carbs 10.02g 5.88g N/A
Carbs 10.52g 10.18g 0%
Sugar 0.03g N/A
Zinc 0.13mg 0.12mg 0%
Sodium 6mg 1mg 0%
Vitamin B2 0.025mg 0.03mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.033g 0.038g 0%
Monounsaturated fat 0.028g 0.051g 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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +63.6%
Contains more FatsFats +176.2%
Contains more OtherOther +122.7%
~equal in Carbs ~10.18g
~equal in Water ~87.87g

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains less Sat. FatSaturated fat -13.2%
Contains more Mono. FatMonounsaturated fat +82.1%
Contains more Poly. FatPolyunsaturated fat +178.1%

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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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.