Porridge vs. Kiwifruit — In-Depth Nutrition Comparison
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Differences between Porridge and Kiwifruit
- Porridge has more Iron, and Calcium, while Kiwifruit has more Vitamin C, Vitamin K, Fiber, Copper, Vitamin E , and Potassium.
- Kiwifruit's daily need coverage for Vitamin C is 103% higher.
- Kiwifruit contains 12 times less Iron than Porridge. Porridge contains 3.74mg of Iron, while Kiwifruit contains 0.31mg.
- The amount of Sugar in Porridge is lower.
The food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Kiwifruit, green, raw.
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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.
Contains
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Calcium
+155.9%
Contains
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Iron
+1106.5%
Contains
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Selenium
+1300%
Contains
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Magnesium
+240%
Contains
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Phosphorus
+126.7%
Contains
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Potassium
+1850%
Contains
less
Sodium
-50%
Contains
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Copper
+225%
Contains
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Manganese
+∞%
Equal in Zinc - 0.14
Contains
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Calcium
+155.9%
Contains
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Iron
+1106.5%
Contains
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Selenium
+1300%
Contains
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Magnesium
+240%
Contains
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Phosphorus
+126.7%
Contains
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Potassium
+1850%
Contains
less
Sodium
-50%
Contains
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Copper
+225%
Contains
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Manganese
+∞%
Equal in Zinc - 0.14
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.
:
Contains
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Vitamin B1
+103.7%
Contains
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Vitamin B3
+52.5%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+7200%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+157.7%
Contains
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Vitamin B6
+384.6%
Contains
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Folate
+108.3%
Contains
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Vitamin K
+40200%
Equal in Vitamin B2 - 0.025
Contains
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Vitamin B1
+103.7%
Contains
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Vitamin B3
+52.5%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+7200%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+157.7%
Contains
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Vitamin B6
+384.6%
Contains
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Folate
+108.3%
Contains
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Vitamin K
+40200%
Equal in Vitamin B2 - 0.025
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+26.3%
Contains
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Fats
+147.6%
Contains
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Carbs
+39.4%
Contains
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Other
+177.3%
Equal in Water - 83.07
Contains
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Protein
+26.3%
Contains
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Fats
+147.6%
Contains
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Carbs
+39.4%
Contains
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Other
+177.3%
Equal in Water - 83.07
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-12.1%
Contains
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Monounsaturated Fat
+67.9%
Contains
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Polyunsaturated fat
+151.8%
Contains
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Saturated Fat
-12.1%
Contains
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Monounsaturated Fat
+67.9%
Contains
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Polyunsaturated fat
+151.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 10.02g | 11.66g |
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| Protein | 1.44g | 1.14g |
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| Fats | 0.21g | 0.52g |
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| Carbs | 10.52g | 14.66g |
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| Calories | 50kcal | 61kcal |
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| Fructose | 4.35g |
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| Sugar | 0.03g | 8.99g |
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| Fiber | 0.5g | 3g |
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| Calcium | 87mg | 34mg |
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| Iron | 3.74mg | 0.31mg |
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| Magnesium | 5mg | 17mg |
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| Phosphorus | 15mg | 34mg |
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| Potassium | 16mg | 312mg |
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| Sodium | 6mg | 3mg |
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| Zinc | 0.13mg | 0.14mg |
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| Copper | 0.04mg | 0.13mg |
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| Manganese | 0mg | 0.098mg |
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| Selenium | 2.8µg | 0.2µg |
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| Vitamin A | 0IU | 87IU |
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| Vitamin A RAE | 0µg | 4µg |
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| Vitamin E | 0.02mg | 1.46mg |
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| Vitamin C | 0mg | 92.7mg |
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| Vitamin B1 | 0.055mg | 0.027mg |
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| Vitamin B2 | 0.025mg | 0.025mg | |
| Vitamin B3 | 0.52mg | 0.341mg |
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| Vitamin B5 | 0.071mg | 0.183mg |
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| Vitamin B6 | 0.013mg | 0.063mg |
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| Folate | 12µg | 25µg |
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| Vitamin K | 0.1µg | 40.3µg |
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| Tryptophan | 0.02mg | 0.015mg |
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| Threonine | 0.045mg | 0.047mg |
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| Isoleucine | 0.063mg | 0.051mg |
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| Leucine | 0.11mg | 0.066mg |
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| Lysine | 0.037mg | 0.061mg |
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| Methionine | 0.027mg | 0.024mg |
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| Phenylalanine | 0.078mg | 0.044mg |
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| Valine | 0.07mg | 0.057mg |
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| Histidine | 0.033mg | 0.027mg |
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| Saturated Fat | 0.033g | 0.029g |
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| Monounsaturated Fat | 0.028g | 0.047g |
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| Polyunsaturated fat | 0.114g | 0.287g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
42%
Minerals Daily Need Coverage Score
21%
14%
Comparison summary
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 8.96g)
Which food is cheaper?
Porridge is cheaper (difference - $0.5)
Which food contains less Sodium?
Kiwifruit contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Kiwifruit is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Kiwifruit is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Kiwifruit is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.