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  6. Porridge vs. Grapefruit

Porridge vs. Grapefruit — In-Depth Nutrition Comparison

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A recap on the differences between porridge and grapefruit

  • Porridge has more iron and calcium; however, grapefruit is higher in vitamin C and vitamin A.
  • Porridge covers your daily iron needs 46% more than grapefruit.
  • Grapefruit contains 4 times less calcium than porridge. Porridge contains 87mg of calcium, while grapefruit contains 22mg.
  • Porridge has less sugar.
  • The glycemic index of porridge is higher.

Food varieties used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Grapefruit, raw, pink, and red, all areas.

Infographic

Porridge vs Grapefruit 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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Contains more CalciumCalcium +295.5%
Contains more IronIron +4575%
Contains more CopperCopper +25%
Contains more ZincZinc +85.7%
Contains more SeleniumSelenium +2700%
Contains more MagnesiumMagnesium +80%
Contains more PotassiumPotassium +743.8%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -100%
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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Contains more Vitamin B1Vitamin B1 +27.9%
Contains more Vitamin B3Vitamin B3 +154.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B2Vitamin B2 +24%
Contains more Vitamin B5Vitamin B5 +269%
Contains more Vitamin B6Vitamin B6 +307.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~13µg

All nutrients comparison - raw data values

Nutrient Porridge Grapefruit DV% diff.
Iron 3.74mg 0.08mg 46%
Vitamin C 0mg 31.2mg 35%
Calcium 87mg 22mg 7%
Vitamin A 0µg 58µg 6%
Selenium 2.8µg 0.1µg 5%
Vitamin B5 0.071mg 0.262mg 4%
Potassium 16mg 135mg 4%
Fiber 0.5g 1.6g 4%
Vitamin B6 0.013mg 0.053mg 3%
Fructose 1.77g 2%
Vitamin B3 0.52mg 0.204mg 2%
Polyunsaturated fat 0.114g 0.036g 1%
Choline 7.7mg 1%
Protein 1.44g 0.77g 1%
Manganese 0mg 0.022mg 1%
Vitamin E 0.02mg 0.13mg 1%
Vitamin B1 0.055mg 0.043mg 1%
Zinc 0.13mg 0.07mg 1%
Copper 0.04mg 0.032mg 1%
Magnesium 5mg 9mg 1%
Calories 50kcal 42kcal 0%
Fats 0.21g 0.14g 0%
Net carbs 10.02g 9.06g N/A
Carbs 10.52g 10.66g 0%
Sugar 0.03g 6.89g N/A
Phosphorus 15mg 18mg 0%
Sodium 6mg 0mg 0%
Vitamin B2 0.025mg 0.031mg 0%
Vitamin K 0.1µg 0µg 0%
Folate 12µg 13µg 0%
Saturated fat 0.033g 0.021g 0%
Monounsaturated fat 0.028g 0.02g 0%
Tryptophan 0.02mg 0.008mg 0%
Threonine 0.045mg 0.013mg 0%
Isoleucine 0.063mg 0.008mg 0%
Leucine 0.11mg 0.015mg 0%
Lysine 0.037mg 0.019mg 0%
Methionine 0.027mg 0.007mg 0%
Phenylalanine 0.078mg 0.013mg 0%
Valine 0.07mg 0.015mg 0%
Histidine 0.033mg 0.008mg 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
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more ProteinProtein +87%
Contains more FatsFats +50%
Contains more OtherOther +68.2%
~equal in Carbs ~10.66g
~equal in Water ~88.06g

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
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Contains more Mono. FatMonounsaturated fat +40%
Contains more Poly. FatPolyunsaturated fat +216.7%
Contains less Sat. FatSaturated fat -36.4%

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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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.