Porridge vs. Omelette — In-Depth Nutrition Comparison
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Summary of differences between porridge and omelette
- Porridge has more iron, while omelette has more selenium, vitamin B12, vitamin B2, vitamin B5, phosphorus, vitamin A, and vitamin D.
- Omelette covers your daily need for cholesterol, 104% more than porridge.
- Porridge contains 3 times more iron than omelette. While porridge contains 3.74mg of iron, omelette contains only 1.48mg.
- The amount of saturated fat in porridge is lower.
- Omelette has a lower glycemic index. The glycemic index of omelette is 0, while the glycemic index of porridge is 66.
These are the specific foods used in this comparison Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Egg, whole, cooked, omelet.
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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.
| Contains more CalciumCalcium | +81.3% |
| Contains more IronIron | +152.7% |
| Contains less SodiumSodium | -96.1% |
| Contains more MagnesiumMagnesium | +120% |
| Contains more PotassiumPotassium | +631.3% |
| Contains more CopperCopper | +57.5% |
| Contains more ZincZinc | +738.5% |
| Contains more PhosphorusPhosphorus | +1013.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +821.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +61.8% |
| Contains more Vitamin B3Vitamin B3 | +712.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +6350% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1444% |
| Contains more Vitamin B5Vitamin B5 | +1715.5% |
| Contains more Vitamin B6Vitamin B6 | +1000% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +4400% |
| Contains more FolateFolate | +225% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1543.8% |
| Contains more WaterWater | +15.1% |
| Contains more ProteinProtein | +634% |
| Contains more FatsFats | +5452.4% |
| Contains more OtherOther | +354.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99% |
| Contains more Mono. FatMonounsaturated fat | +17196.4% |
| Contains more Poly. FatPolyunsaturated fat | +2278.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Cholesterol | 0mg | 313mg | 104% |
| Choline | 247.6mg | 45% | |
| Selenium | 2.8µg | 25.8µg | 42% |
| Vitamin B12 | 0µg | 0.76µg | 32% |
| Vitamin B2 | 0.025mg | 0.386mg | 28% |
| Iron | 3.74mg | 1.48mg | 28% |
| Vitamin B5 | 0.071mg | 1.289mg | 24% |
| Phosphorus | 15mg | 167mg | 22% |
| Vitamin A | 0µg | 172µg | 19% |
| Fats | 0.21g | 11.66g | 18% |
| Protein | 1.44g | 10.57g | 18% |
| Polyunsaturated fat | 0.114g | 2.712g | 17% |
| Saturated fat | 0.033g | 3.319g | 15% |
| Monounsaturated fat | 0.028g | 4.843g | 12% |
| Vitamin B6 | 0.013mg | 0.143mg | 10% |
| Vitamin D | 0IU | 69IU | 9% |
| Zinc | 0.13mg | 1.09mg | 9% |
| Vitamin D | 0µg | 1.7µg | 9% |
| Vitamin E | 0.02mg | 1.29mg | 8% |
| Folate | 12µg | 39µg | 7% |
| Sodium | 6mg | 155mg | 6% |
| Calories | 50kcal | 154kcal | 5% |
| Vitamin K | 0.1µg | 4.5µg | 4% |
| Calcium | 87mg | 48mg | 4% |
| Vitamin B3 | 0.52mg | 0.064mg | 3% |
| Copper | 0.04mg | 0.063mg | 3% |
| Potassium | 16mg | 117mg | 3% |
| Carbs | 10.52g | 0.64g | 3% |
| Vitamin B1 | 0.055mg | 0.034mg | 2% |
| Fiber | 0.5g | 0g | 2% |
| Magnesium | 5mg | 11mg | 1% |
| Manganese | 0mg | 0.024mg | 1% |
| Net carbs | 10.02g | 0.64g | N/A |
| Sugar | 0.03g | 0.31g | N/A |
| Trans fat | 0.709g | N/A | |
| Tryptophan | 0.02mg | 0.14mg | 0% |
| Threonine | 0.045mg | 0.467mg | 0% |
| Isoleucine | 0.063mg | 0.565mg | 0% |
| Leucine | 0.11mg | 0.913mg | 0% |
| Lysine | 0.037mg | 0.767mg | 0% |
| Methionine | 0.027mg | 0.319mg | 0% |
| Phenylalanine | 0.078mg | 0.572mg | 0% |
| Valine | 0.07mg | 0.722mg | 0% |
| Histidine | 0.033mg | 0.26mg | 0% |
| Omega-3 - DHA | 0g | 0.049g | N/A |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
45%
Minerals Daily Need Coverage Score
21%
37%
Comparison summary
Which food is lower in Cholesterol?
Porridge is lower in Cholesterol (difference - 313mg)
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 0.28g)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 149mg)
Which food is lower in Saturated fat?
Porridge is lower in Saturated fat (difference - 3.286g)
Which food is cheaper?
Porridge is cheaper (difference - $1)
Which food is lower in glycemic index?
Omelette is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette is relatively richer in vitamins