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  6. Porridge vs. Orange juice

Porridge vs. Orange juice — In-Depth Nutrition Comparison

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How are porridge and orange juice different?

  • Porridge is higher in iron and calcium; however, orange juice is richer in vitamin C and potassium.
  • Daily need coverage for vitamin C for orange juice is 56% higher.
  • Porridge contains 19 times more iron than orange juice. While porridge contains 3.74mg of iron, orange juice contains only 0.2mg.
  • Porridge has less sugar.
  • Orange juice has a lower glycemic index (50) than porridge (66).

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Orange juice, raw are the varieties used in this article.

Infographic

Porridge vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more CalciumCalcium +690.9%
Contains more IronIron +1770%
Contains more ZincZinc +160%
Contains more SeleniumSelenium +2700%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +1150%
Contains more PhosphorusPhosphorus +13.3%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +∞%
~equal in Copper ~0.044mg

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin B3Vitamin B3 +30%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +63.6%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B5Vitamin B5 +167.6%
Contains more Vitamin B6Vitamin B6 +207.7%
Contains more FolateFolate +150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Porridge Orange juice DV% diff.
Vitamin C 0mg 50mg 56%
Iron 3.74mg 0.2mg 44%
Calcium 87mg 11mg 8%
Potassium 16mg 200mg 5%
Selenium 2.8µg 0.1µg 5%
Folate 12µg 30µg 5%
Vitamin B1 0.055mg 0.09mg 3%
Vitamin B6 0.013mg 0.04mg 2%
Vitamin B5 0.071mg 0.19mg 2%
Magnesium 5mg 11mg 1%
Manganese 0mg 0.014mg 1%
Fiber 0.5g 0.2g 1%
Vitamin B3 0.52mg 0.4mg 1%
Zinc 0.13mg 0.05mg 1%
Protein 1.44g 0.7g 1%
Choline 6.2mg 1%
Vitamin A 0µg 10µg 1%
Calories 50kcal 45kcal 0%
Fats 0.21g 0.2g 0%
Net carbs 10.02g 10.2g N/A
Carbs 10.52g 10.4g 0%
Sugar 0.03g 8.4g N/A
Copper 0.04mg 0.044mg 0%
Phosphorus 15mg 17mg 0%
Sodium 6mg 1mg 0%
Vitamin E 0.02mg 0.04mg 0%
Vitamin B2 0.025mg 0.03mg 0%
Vitamin K 0.1µg 0.1µg 0%
Saturated fat 0.033g 0.024g 0%
Monounsaturated fat 0.028g 0.036g 0%
Polyunsaturated fat 0.114g 0.04g 0%
Tryptophan 0.02mg 0.002mg 0%
Threonine 0.045mg 0.008mg 0%
Isoleucine 0.063mg 0.008mg 0%
Leucine 0.11mg 0.013mg 0%
Lysine 0.037mg 0.009mg 0%
Methionine 0.027mg 0.003mg 0%
Phenylalanine 0.078mg 0.009mg 0%
Valine 0.07mg 0.011mg 0%
Histidine 0.033mg 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +105.7%
Contains more OtherOther +81.8%
~equal in Fats ~0.2g
~equal in Carbs ~10.4g
~equal in Water ~88.3g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +185%
Contains less Sat. FatSaturated fat -27.3%
Contains more Mono. FatMonounsaturated fat +28.6%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.