Porridge vs. Orange — In-Depth Nutrition Comparison
Compare
Summary of differences between porridge and oranges
- Porridge has more iron, while oranges have more vitamin C and fiber.
- Oranges cover your daily need for vitamin C, 59% more than porridge.
- Porridge contains 37 times more iron than oranges. While porridge contains 3.74mg of iron, oranges contain only 0.1mg.
- The amount of sugar in porridge is lower.
- Oranges have a lower glycemic index. The glycemic index of oranges is 45, 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 Oranges, raw, all commercial varieties.
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.
| Contains more CalciumCalcium | +117.5% |
| Contains more IronIron | +3640% |
| Contains more ZincZinc | +85.7% |
| Contains more SeleniumSelenium | +460% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more PotassiumPotassium | +1031.3% |
| Contains more CopperCopper | +12.5% |
| Contains less SodiumSodium | -100% |
| 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.
| Contains more Vitamin B3Vitamin B3 | +84.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +800% |
| Contains more Vitamin B1Vitamin B1 | +58.2% |
| Contains more Vitamin B2Vitamin B2 | +60% |
| Contains more Vitamin B5Vitamin B5 | +252.1% |
| Contains more Vitamin B6Vitamin B6 | +361.5% |
| Contains more FolateFolate | +150% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 53.2mg | 59% |
| Iron | 3.74mg | 0.1mg | 46% |
| Fiber | 0.5g | 2.4g | 8% |
| Folate | 12µg | 30µg | 5% |
| Calcium | 87mg | 40mg | 5% |
| Potassium | 16mg | 181mg | 5% |
| Vitamin B6 | 0.013mg | 0.06mg | 4% |
| Selenium | 2.8µg | 0.5µg | 4% |
| Vitamin B5 | 0.071mg | 0.25mg | 4% |
| Vitamin B1 | 0.055mg | 0.087mg | 3% |
| Choline | 8.4mg | 2% | |
| Vitamin B2 | 0.025mg | 0.04mg | 1% |
| Magnesium | 5mg | 10mg | 1% |
| Copper | 0.04mg | 0.045mg | 1% |
| Zinc | 0.13mg | 0.07mg | 1% |
| Vitamin B3 | 0.52mg | 0.282mg | 1% |
| Vitamin A | 0µg | 11µg | 1% |
| Vitamin E | 0.02mg | 0.18mg | 1% |
| Manganese | 0mg | 0.025mg | 1% |
| Polyunsaturated fat | 0.114g | 0.025g | 1% |
| Protein | 1.44g | 0.94g | 1% |
| Calories | 50kcal | 47kcal | 0% |
| Fats | 0.21g | 0.12g | 0% |
| Carbs | 10.52g | 11.75g | 0% |
| Net carbs | 10.02g | 9.35g | N/A |
| Sugar | 0.03g | 9.35g | N/A |
| Phosphorus | 15mg | 14mg | 0% |
| Sodium | 6mg | 0mg | 0% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Saturated fat | 0.033g | 0.015g | 0% |
| Monounsaturated fat | 0.028g | 0.023g | 0% |
| Tryptophan | 0.02mg | 0.009mg | 0% |
| Threonine | 0.045mg | 0.015mg | 0% |
| Isoleucine | 0.063mg | 0.025mg | 0% |
| Leucine | 0.11mg | 0.023mg | 0% |
| Lysine | 0.037mg | 0.047mg | 0% |
| Methionine | 0.027mg | 0.02mg | 0% |
| Phenylalanine | 0.078mg | 0.031mg | 0% |
| Valine | 0.07mg | 0.04mg | 0% |
| Histidine | 0.033mg | 0.018mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +53.2% |
| Contains more FatsFats | +75% |
| Contains more CarbsCarbs | +11.7% |
| Contains more OtherOther | +100% |
~equal in
Water
~86.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +21.7% |
| Contains more Poly. FatPolyunsaturated fat | +356% |
| Contains less Sat. FatSaturated fat | -54.5% |
