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  6. Porridge vs. Marinara sauce

Porridge vs. Marinara sauce — In-Depth Nutrition Comparison

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How are porridge and marinara sauce different?

  • Porridge is higher in iron and calcium; however, marinara sauce is richer in vitamin B3, vitamin E, vitamin A, vitamin B6, vitamin K, potassium, manganese, and fiber.
  • Daily need coverage for iron for porridge is 37% higher.
  • Porridge contains 3 times more calcium than marinara sauce. While porridge contains 87mg of calcium, marinara sauce contains only 27mg.

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium are the varieties used in this article.

Infographic

Porridge vs Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more CalciumCalcium +222.2%
Contains more IronIron +379.5%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +154.5%
Contains more MagnesiumMagnesium +260%
Contains more PotassiumPotassium +1893.8%
Contains more CopperCopper +102.5%
Contains more ZincZinc +53.8%
Contains more PhosphorusPhosphorus +126.7%
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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin B1Vitamin B1 +129.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +11900%
Contains more Vitamin B2Vitamin B2 +144%
Contains more Vitamin B3Vitamin B3 +653.3%
Contains more Vitamin B6Vitamin B6 +1230.8%
Contains more Vitamin KVitamin K +13800%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~13µg

All nutrients comparison - raw data values

Nutrient Porridge Marinara sauce DV% diff.
Iron 3.74mg 0.78mg 37%
Vitamin B3 0.52mg 3.917mg 21%
Vitamin E 0.02mg 2.4mg 16%
Vitamin K 0.1µg 13.9µg 12%
Vitamin B6 0.013mg 0.173mg 12%
Potassium 16mg 319mg 9%
Manganese 0mg 0.137mg 6%
Calcium 87mg 27mg 6%
Fiber 0.5g 1.8g 5%
Copper 0.04mg 0.081mg 5%
Vitamin A 0µg 33µg 4%
Magnesium 5mg 18mg 3%
Vitamin B2 0.025mg 0.061mg 3%
Vitamin B1 0.055mg 0.024mg 3%
Polyunsaturated fat 0.114g 0.508g 3%
Selenium 2.8µg 1.1µg 3%
Phosphorus 15mg 34mg 3%
Choline 13.7mg 2%
Vitamin C 0mg 2mg 2%
Fats 0.21g 1.48g 2%
Sodium 6mg 30mg 1%
Monounsaturated fat 0.028g 0.377g 1%
Zinc 0.13mg 0.2mg 1%
Saturated fat 0.033g 0.17g 1%
Cholesterol 0mg 2mg 1%
Vitamin B5 0.071mg 1%
Carbs 10.52g 8.06g 1%
Calories 50kcal 51kcal 0%
Protein 1.44g 1.41g 0%
Net carbs 10.02g 6.26g N/A
Sugar 0.03g 5.5g N/A
Folate 12µg 13µg 0%
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%

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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more CarbsCarbs +30.5%
Contains more FatsFats +604.8%
Contains more OtherOther +654.5%
~equal in Protein ~1.41g
~equal in Water ~87.39g

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -80.6%
Contains more Mono. FatMonounsaturated fat +1246.4%
Contains more Poly. FatPolyunsaturated fat +345.6%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.