Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Porridge vs. Mixed nuts — In-Depth Nutrition Comparison

Compare

Significant differences between porridge and mixed nuts

  • The amount of copper, manganese, phosphorus, selenium, magnesium, vitamin E, vitamin B3, zinc, and vitamin B6 in mixed nuts is higher than in porridge.
  • Mixed nuts cover your daily copper needs 96% 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 mixed nuts is 24.

Specific food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Porridge vs Mixed nuts infographic
Infographic link

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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more IronIron +43.3%
Contains more MagnesiumMagnesium +4480%
Contains more CalciumCalcium +34.5%
Contains more PotassiumPotassium +3850%
Contains more CopperCopper +2167.5%
Contains more ZincZinc +2484.6%
Contains more PhosphorusPhosphorus +2940%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1110.7%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +39000%
Contains more Vitamin B1Vitamin B1 +243.6%
Contains more Vitamin B2Vitamin B2 +684%
Contains more Vitamin B3Vitamin B3 +1382.5%
Contains more Vitamin B5Vitamin B5 +1505.6%
Contains more Vitamin B6Vitamin B6 +2607.7%
Contains more Vitamin KVitamin K +5600%
Contains more FolateFolate +591.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +4112%
Contains more ProteinProtein +1291.7%
Contains more FatsFats +25590.5%
Contains more CarbsCarbs +100.1%
Contains more OtherOther +1209.1%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +101642.9%
Contains more Poly. FatPolyunsaturated fat +12717.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Mixed nuts DV% diff.
Polyunsaturated fat 0.114g 14.612g 97%
Copper 0.04mg 0.907mg 96%
Manganese 0mg 2.04mg 89%
Fats 0.21g 53.95g 83%
Monounsaturated fat 0.028g 28.488g 71%
Phosphorus 15mg 456mg 63%
Selenium 2.8µg 33.9µg 57%
Magnesium 5mg 229mg 53%
Vitamin E 0.02mg 7.82mg 52%
Vitamin B3 0.52mg 7.709mg 45%
Saturated fat 0.033g 8.711g 39%
Protein 1.44g 20.04g 37%
Zinc 0.13mg 3.36mg 29%
Calories 50kcal 607kcal 28%
Vitamin B6 0.013mg 0.352mg 26%
Fiber 0.5g 7g 26%
Vitamin B5 0.071mg 1.14mg 21%
Folate 12µg 83µg 18%
Potassium 16mg 632mg 18%
Iron 3.74mg 2.61mg 14%
Vitamin B2 0.025mg 0.196mg 13%
Vitamin B1 0.055mg 0.189mg 11%
Choline 52mg 9%
Vitamin K 0.1µg 5.7µg 5%
Carbs 10.52g 21.05g 4%
Calcium 87mg 117mg 3%
Starch 4.2g 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 10.02g 14.05g N/A
Sugar 0.03g 4.15g N/A
Sodium 6mg 5mg 0%
Trans fat 0.055g N/A
Tryptophan 0.02mg 0.22mg 0%
Threonine 0.045mg 0.703mg 0%
Isoleucine 0.063mg 0.826mg 0%
Leucine 0.11mg 1.656mg 0%
Lysine 0.037mg 0.782mg 0%
Methionine 0.027mg 0.283mg 0%
Phenylalanine 0.078mg 1.182mg 0%
Valine 0.07mg 1.001mg 0%
Histidine 0.033mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
50%
Mixed nuts
Minerals Daily Need Coverage Score
21%
Porridge
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 4.12g)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 8.678g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $3)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.