Porridge vs. Pacific saury raw — In-Depth Nutrition Comparison
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A recap on differences between porridge and pacific saury raw
- Porridge has more iron; however, pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin D, vitamin B5, vitamin B3, manganese, and vitamin B6.
- Pacific saury raw covers your daily vitamin B12 needs 83% more than porridge.
- Pacific saury raw contains 7 times less iron than porridge. Porridge contains 3.74mg of iron, while pacific saury raw contains 0.55mg.
- The glycemic index of porridge is higher.
Food varieties used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Fish, pike, northern, raw.
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.
| Contains more CalciumCalcium | +52.6% |
| Contains more IronIron | +580% |
| Contains less SodiumSodium | -84.6% |
| Contains more MagnesiumMagnesium | +520% |
| Contains more PotassiumPotassium | +1518.8% |
| Contains more CopperCopper | +27.5% |
| Contains more ZincZinc | +415.4% |
| Contains more PhosphorusPhosphorus | +1366.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +350% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +900% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +152% |
| Contains more Vitamin B3Vitamin B3 | +342.3% |
| Contains more Vitamin B5Vitamin B5 | +956.3% |
| Contains more Vitamin B6Vitamin B6 | +800% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +25% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.44 g
Fats:
0.21 g
Carbs:
10.52 g
Water:
87.61 g
Other:
0.22 g
Protein:
19.26 g
Fats:
0.69 g
Carbs:
0 g
Water:
78.92 g
Other:
1.13 g
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +1237.5% |
| Contains more FatsFats | +228.6% |
| Contains more OtherOther | +413.6% |
~equal in
Water
~78.92g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.033 g
Monounsaturated fat:
Mono. Fat
0.028 g
Polyunsaturated fat:
Poly. Fat
0.114 g
Saturated fat:
Sat. Fat
0.118 g
Monounsaturated fat:
Mono. Fat
0.157 g
Polyunsaturated fat:
Poly. Fat
0.202 g
| Contains less Sat. FatSaturated fat | -72% |
| Contains more Mono. FatMonounsaturated fat | +460.7% |
| Contains more Poly. FatPolyunsaturated fat | +77.2% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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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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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 2µg | 83% |
| Iron | 3.74mg | 0.55mg | 40% |
| Protein | 1.44g | 19.26g | 36% |
| Phosphorus | 15mg | 220mg | 29% |
| Selenium | 2.8µg | 12.6µg | 18% |
| Vitamin B5 | 0.071mg | 0.75mg | 14% |
| Cholesterol | 0mg | 39mg | 13% |
| Vitamin D | 0µg | 2.5µg | 13% |
| Vitamin D | 0IU | 99IU | 12% |
| Choline | 65mg | 12% | |
| Vitamin B3 | 0.52mg | 2.3mg | 11% |
| Manganese | 0mg | 0.24mg | 10% |
| Vitamin B6 | 0.013mg | 0.117mg | 8% |
| Potassium | 16mg | 259mg | 7% |
| Magnesium | 5mg | 31mg | 6% |
| Zinc | 0.13mg | 0.67mg | 5% |
| Carbs | 10.52g | 0g | 4% |
| Vitamin C | 0mg | 3.8mg | 4% |
| Vitamin B2 | 0.025mg | 0.063mg | 3% |
| Calcium | 87mg | 57mg | 3% |
| Calories | 50kcal | 88kcal | 2% |
| Vitamin A | 0µg | 21µg | 2% |
| Fiber | 0.5g | 0g | 2% |
| Vitamin E | 0.02mg | 0.2mg | 1% |
| Sodium | 6mg | 39mg | 1% |
| Copper | 0.04mg | 0.051mg | 1% |
| Fats | 0.21g | 0.69g | 1% |
| Polyunsaturated fat | 0.114g | 0.202g | 1% |
| Folate | 12µg | 15µg | 1% |
| Net carbs | 10.02g | 0g | N/A |
| Sugar | 0.03g | 0g | N/A |
| Vitamin B1 | 0.055mg | 0.058mg | 0% |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Saturated fat | 0.033g | 0.118g | 0% |
| Monounsaturated fat | 0.028g | 0.157g | 0% |
| Tryptophan | 0.02mg | 0.216mg | 0% |
| Threonine | 0.045mg | 0.844mg | 0% |
| Isoleucine | 0.063mg | 0.887mg | 0% |
| Leucine | 0.11mg | 1.565mg | 0% |
| Lysine | 0.037mg | 1.768mg | 0% |
| Methionine | 0.027mg | 0.57mg | 0% |
| Phenylalanine | 0.078mg | 0.752mg | 0% |
| Valine | 0.07mg | 0.992mg | 0% |
| Histidine | 0.033mg | 0.567mg | 0% |
| Omega-3 - EPA | 0g | 0.033g | N/A |
| Omega-3 - DHA | 0g | 0.074g | N/A |
| Omega-3 - DPA | 0g | 0.014g | 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%
39%
Minerals Daily Need Coverage Score
21%
32%
Comparison summary
Which food is lower in Cholesterol?
Porridge is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 33mg)
Which food is lower in Saturated fat?
Porridge is lower in Saturated fat (difference - 0.085g)
Which food is lower in Sugar?
Pacific saury raw is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Pacific saury raw is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Pacific saury raw is relatively richer in minerals
Which food is richer in vitamins?
Pacific saury raw is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)