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Porridge vs Oatmeal - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains less Sodium -87.8%
Contains more Iron +59.4%
Contains more Potassium +281.3%
Contains more Magnesium +420%
Contains more Copper +65%
Contains more Zinc +376.9%
Contains more Phosphorus +413.3%
Equal in Calcium - 80
Contains less Sodium -87.8%
Contains more Iron +59.4%
Contains more Potassium +281.3%
Contains more Magnesium +420%
Contains more Copper +65%
Contains more Zinc +376.9%
Contains more Phosphorus +413.3%
Equal in Calcium - 80

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +250%
Contains more Vitamin B1 +372.7%
Contains more Vitamin B2 +760%
Contains more Vitamin B3 +481.7%
Contains more Vitamin B5 +346.5%
Contains more Vitamin B6 +2130.8%
Contains more Vitamin K +300%
Contains more Folic acid (B9) +387.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +250%
Contains more Vitamin B1 +372.7%
Contains more Vitamin B2 +760%
Contains more Vitamin B3 +481.7%
Contains more Vitamin B5 +346.5%
Contains more Vitamin B6 +2130.8%
Contains more Vitamin K +300%
Contains more Folic acid (B9) +387.5%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Porridge
21
Oatmeal
Mineral Summary Score
13
Porridge
25
Oatmeal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Porridge
14%
Oatmeal
Carbohydrates
11%
Porridge
12%
Oatmeal
Fats
1%
Porridge
6%
Oatmeal

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Porridge Oatmeal
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Porridge Oatmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Porridge
Porridge contains less Sugars (difference - 0.43g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.193g)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Porridge Oatmeal Opinion
Calories 50 68 Oatmeal
Protein 1.44 2.37 Oatmeal
Fats 0.21 1.36 Oatmeal
Vitamin C 0 0
Carbs 10.52 11.67 Oatmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 3.74 5.96 Oatmeal
Calcium 87 80 Porridge
Potassium 16 61 Oatmeal
Magnesium 5 26 Oatmeal
Sugars 0.03 0.46 Oatmeal
Fiber 0.5 1.7 Oatmeal
Copper 0.04 0.066 Oatmeal
Zinc 0.13 0.62 Oatmeal
Starch 10.37 Oatmeal
Phosphorus 15 77 Oatmeal
Sodium 6 49 Porridge
Vitamin A 0 433 Oatmeal
Vitamin E 0.02 0.07 Oatmeal
Vitamin D 0 0
Vitamin B1 0.055 0.26 Oatmeal
Vitamin B2 0.025 0.215 Oatmeal
Vitamin B3 0.52 3.025 Oatmeal
Vitamin B5 0.071 0.317 Oatmeal
Vitamin B6 0.013 0.29 Oatmeal
Vitamin B12 0 0
Vitamin K 0.1 0.4 Oatmeal
Folic acid (B9) 8 39 Oatmeal
Trans Fat 0.003 Porridge
Saturated Fat 0.033 0.226 Porridge
Monounsaturated Fat 0.028 0.391 Oatmeal
Polyunsaturated fat 0.114 0.426 Oatmeal
Tryptophan 0.02 0.04 Oatmeal
Threonine 0.045 0.083 Oatmeal
Isoleucine 0.063 0.105 Oatmeal
Leucine 0.11 0.2 Oatmeal
Lysine 0.037 0.135 Oatmeal
Methionine 0.027 0.04 Oatmeal
Phenylalanine 0.078 0.13 Oatmeal
Valine 0.07 0.151 Oatmeal
Histidine 0.033 0.057 Oatmeal
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.