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Porridge vs. Mandarin orange — In-Depth Nutrition Comparison

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Differences between porridge and mandarin oranges

  • Porridge has more iron, while mandarin oranges have more vitamin C, vitamin A, and fiber.
  • Porridge's daily need coverage for iron is 45% higher.
  • Mandarin oranges contain 2 times less calcium than porridge. Porridge contains 87mg of calcium, while mandarin oranges contain 37mg.
  • The amount of sugar in porridge is lower.
  • Mandarin oranges have a lower glycemic index. The glycemic index of mandarin oranges is 47, 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 Tangerines, (mandarin oranges), raw.

Infographic

Porridge vs Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more CalciumCalcium +135.1%
Contains more IronIron +2393.3%
Contains more ZincZinc +85.7%
Contains more SeleniumSelenium +2700%
Contains more MagnesiumMagnesium +140%
Contains more PotassiumPotassium +937.5%
Contains more PhosphorusPhosphorus +33.3%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +∞%
~equal in Copper ~0.042mg

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin B3Vitamin B3 +38.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B2Vitamin B2 +44%
Contains more Vitamin B5Vitamin B5 +204.2%
Contains more Vitamin B6Vitamin B6 +500%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.058mg
~equal in Vitamin B12 ~0µg

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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +77.8%
Contains more FatsFats +47.6%
Contains more CarbsCarbs +26.8%
Contains more OtherOther +68.2%
~equal in Water ~85.17g

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains less Sat. FatSaturated fat -15.4%
Contains more Poly. FatPolyunsaturated fat +75.4%
Contains more Mono. FatMonounsaturated fat +114.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Mandarin orange DV% diff.
Iron 3.74mg 0.15mg 45%
Vitamin C 0mg 26.7mg 30%
Vitamin B6 0.013mg 0.078mg 5%
Selenium 2.8µg 0.1µg 5%
Fiber 0.5g 1.8g 5%
Calcium 87mg 37mg 5%
Vitamin A 0µg 34µg 4%
Potassium 16mg 166mg 4%
Vitamin B5 0.071mg 0.216mg 3%
Fructose 2.4g 3%
Manganese 0mg 0.039mg 2%
Magnesium 5mg 12mg 2%
Choline 10.2mg 2%
Vitamin B2 0.025mg 0.036mg 1%
Carbs 10.52g 13.34g 1%
Zinc 0.13mg 0.07mg 1%
Phosphorus 15mg 20mg 1%
Vitamin B3 0.52mg 0.376mg 1%
Folate 12µg 16µg 1%
Vitamin E 0.02mg 0.2mg 1%
Protein 1.44g 0.81g 1%
Calories 50kcal 53kcal 0%
Fats 0.21g 0.31g 0%
Net carbs 10.02g 11.54g N/A
Sugar 0.03g 10.58g N/A
Copper 0.04mg 0.042mg 0%
Sodium 6mg 2mg 0%
Vitamin B1 0.055mg 0.058mg 0%
Vitamin K 0.1µg 0µg 0%
Saturated fat 0.033g 0.039g 0%
Monounsaturated fat 0.028g 0.06g 0%
Polyunsaturated fat 0.114g 0.065g 0%
Tryptophan 0.02mg 0.002mg 0%
Threonine 0.045mg 0.016mg 0%
Isoleucine 0.063mg 0.017mg 0%
Leucine 0.11mg 0.028mg 0%
Lysine 0.037mg 0.032mg 0%
Methionine 0.027mg 0.002mg 0%
Phenylalanine 0.078mg 0.018mg 0%
Valine 0.07mg 0.021mg 0%
Histidine 0.033mg 0.011mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Mandarin orange
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
14%
Mandarin orange
Minerals Daily Need Coverage Score
21%
Porridge
7%
Mandarin orange

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 10.55g)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 0.006g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.4)
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Mandarin orange
Mandarin orange is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Mandarin orange
Mandarin orange is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.