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  6. Porridge vs. Halibut raw

Porridge vs. Halibut raw — In-Depth Nutrition Comparison

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Differences between porridge and halibut raw

  • Porridge has more iron and calcium, while halibut raw has more vitamin D, selenium, vitamin B12, vitamin B6, phosphorus, and potassium.
  • Halibut raw's daily need coverage for vitamin D is 183% higher.
  • Halibut raw contains 29 times less calcium than porridge. Porridge contains 87mg of calcium, while halibut raw contains 3mg.
  • The amount of saturated fat in porridge is lower.
  • Halibut raw has a lower glycemic index. The glycemic index of halibut raw is 0, while the glycemic index of porridge is 66.

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

Infographic

Porridge vs Halibut raw 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more CalciumCalcium +2800%
Contains more IronIron +466.7%
Contains more CopperCopper +33.3%
Contains less SodiumSodium -92.5%
Contains more MagnesiumMagnesium +420%
Contains more PotassiumPotassium +1575%
Contains more ZincZinc +207.7%
Contains more PhosphorusPhosphorus +993.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1203.6%

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more FolateFolate +1100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3550%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +220%
Contains more Vitamin B3Vitamin B3 +188.5%
Contains more Vitamin B5Vitamin B5 +252.1%
Contains more Vitamin B6Vitamin B6 +3130.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Porridge Halibut raw DV% diff.
Vitamin D 0IU 1097IU 137%
Vitamin D 0µg 27.4µg 137%
Selenium 2.8µg 36.5µg 61%
Vitamin B12 0µg 1µg 42%
Iron 3.74mg 0.66mg 39%
Vitamin B6 0.013mg 0.42mg 31%
Protein 1.44g 14.37g 26%
Phosphorus 15mg 164mg 21%
Monounsaturated fat 0.028g 8.378g 21%
Fats 0.21g 13.84g 21%
Cholesterol 0mg 46mg 15%
Saturated fat 0.033g 2.419g 11%
Choline 61.8mg 11%
Calcium 87mg 3mg 8%
Polyunsaturated fat 0.114g 1.367g 8%
Potassium 16mg 268mg 7%
Calories 50kcal 186kcal 7%
Vitamin B3 0.52mg 1.5mg 6%
Magnesium 5mg 26mg 5%
Vitamin E 0.02mg 0.73mg 5%
Vitamin B5 0.071mg 0.25mg 4%
Vitamin B2 0.025mg 0.08mg 4%
Carbs 10.52g 0g 4%
Sodium 6mg 80mg 3%
Folate 12µg 1µg 3%
Vitamin A 0µg 14µg 2%
Zinc 0.13mg 0.4mg 2%
Fiber 0.5g 0g 2%
Manganese 0mg 0.012mg 1%
Copper 0.04mg 0.03mg 1%
Net carbs 10.02g 0g N/A
Sugar 0.03g 0g N/A
Vitamin B1 0.055mg 0.06mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.02mg 0.161mg 0%
Threonine 0.045mg 0.63mg 0%
Isoleucine 0.063mg 0.662mg 0%
Leucine 0.11mg 1.168mg 0%
Lysine 0.037mg 1.32mg 0%
Methionine 0.027mg 0.425mg 0%
Phenylalanine 0.078mg 0.561mg 0%
Valine 0.07mg 0.74mg 0%
Histidine 0.033mg 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g 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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.7%
Contains more ProteinProtein +897.9%
Contains more FatsFats +6490.5%
Contains more OtherOther +590.9%

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +29821.4%
Contains more Poly. FatPolyunsaturated fat +1099.1%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.