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Porridge vs. Margarine — In-Depth Nutrition Comparison

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Significant differences between porridge and margarine

  • Porridge has more iron, calcium, and selenium; however, margarine is richer in vitamin K, vitamin A, vitamin E, polyunsaturated fat, and monounsaturated fat.
  • Margarine covers your daily vitamin K needs 77% more than porridge.
  • Porridge contains less saturated fat.
  • Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of margarine is 0.

Specific food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Porridge vs Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +2800%
Contains more IronIron +6133.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +200%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +12.5%
Contains less SodiumSodium -66.7%
~equal in Manganese ~mg

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin B1Vitamin B1 +450%
Contains more Vitamin B3Vitamin B3 +2160.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +44.4%
Contains more FolateFolate +1100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +44900%
Contains more Vitamin B2Vitamin B2 +48%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +92900%
~equal in Vitamin D ~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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +800%
Contains more CarbsCarbs +1402.9%
Contains more WaterWater +430.3%
Contains more FatsFats +38333.3%
Contains more OtherOther +768.2%

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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +138746.4%
Contains more Poly. FatPolyunsaturated fat +21217.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Margarine DV% diff.
Polyunsaturated fat 0.114g 24.302g 161%
Fats 0.21g 80.71g 124%
Monounsaturated fat 0.028g 38.877g 97%
Vitamin A 0µg 819µg 91%
Vitamin K 0.1µg 93µg 77%
Saturated fat 0.033g 15.189g 69%
Vitamin E 0.02mg 9mg 60%
Iron 3.74mg 0.06mg 46%
Calories 50kcal 717kcal 33%
Calcium 87mg 3mg 8%
Selenium 2.8µg 0µg 5%
Vitamin B12 0µg 0.1µg 4%
Copper 0.04mg 0mg 4%
Vitamin B1 0.055mg 0.01mg 4%
Folate 12µg 1µg 3%
Protein 1.44g 0.16g 3%
Vitamin B3 0.52mg 0.023mg 3%
Carbs 10.52g 0.7g 3%
Fiber 0.5g 0g 2%
Choline 12.4mg 2%
Zinc 0.13mg 0mg 1%
Vitamin B2 0.025mg 0.037mg 1%
Vitamin B5 0.071mg 1%
Phosphorus 15mg 5mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 10.02g 0.7g N/A
Magnesium 5mg 3mg 0%
Potassium 16mg 18mg 0%
Sugar 0.03g 0g N/A
Sodium 6mg 2mg 0%
Vitamin B6 0.013mg 0.009mg 0%
Trans fat 14.89g N/A
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%
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Margarine
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
55%
Margarine
Minerals Daily Need Coverage Score
21%
Porridge
1%
Margarine

Comparison summary

Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 15.156g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.5)
Which food is richer in minerals?
Porridge
Porridge is relatively richer in minerals
Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 66)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.