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  6. Porridge vs. Pacific saury raw

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.

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

Porridge vs Pacific saury raw 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.
Porridge
Porridge
3
:
7
Pacific saury raw
Pacific saury raw
Contains more Calcium +52.6%
Contains more Iron +580%
Contains less Sodium -84.6%
Contains more Magnesium +520%
Contains more Phosphorus +1366.7%
Contains more Potassium +1518.8%
Contains more Zinc +415.4%
Contains more Copper +27.5%
Contains more Manganese +∞%
Contains more Selenium +350%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Contains more Calcium +52.6%
Contains more Iron +580%
Contains less Sodium -84.6%
Contains more Magnesium +520%
Contains more Phosphorus +1366.7%
Contains more Potassium +1518.8%
Contains more Zinc +415.4%
Contains more Copper +27.5%
Contains more Manganese +∞%
Contains more Selenium +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.
Porridge
Porridge
0
:
11
Pacific saury raw
Pacific saury raw
Contains more Vitamin A +∞%
Contains more Vitamin E +900%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +152%
Contains more Vitamin B3 +342.3%
Contains more Vitamin B5 +956.3%
Contains more Vitamin B6 +800%
Contains more Folate +25%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.058
Equal in Vitamin K - 0.1
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +900%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +152%
Contains more Vitamin B3 +342.3%
Contains more Vitamin B5 +956.3%
Contains more Vitamin B6 +800%
Contains more Folate +25%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.058
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Porridge
Porridge
2
:
3
Pacific saury raw
Pacific saury raw
Contains more Carbs +∞%
Contains more Water +11%
Contains more Protein +1237.5%
Contains more Fats +228.6%
Contains more Other +413.6%
Equal in Water - 78.92
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more Carbs +∞%
Contains more Water +11%
Contains more Protein +1237.5%
Contains more Fats +228.6%
Contains more Other +413.6%
Equal in Water - 78.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Porridge
Porridge
1
:
2
Pacific saury raw
Pacific saury raw
Contains less Saturated Fat -72%
Contains more Monounsaturated Fat +460.7%
Contains more Polyunsaturated fat +77.2%
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains less Saturated Fat -72%
Contains more Monounsaturated Fat +460.7%
Contains more Polyunsaturated 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.
Porridge Pacific saury raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Porridge Pacific saury raw Opinion
Net carbs 10.02g 0g Porridge
Protein 1.44g 19.26g Pacific saury raw
Fats 0.21g 0.69g Pacific saury raw
Carbs 10.52g 0g Porridge
Calories 50kcal 88kcal Pacific saury raw
Sugar 0.03g 0g Pacific saury raw
Fiber 0.5g 0g Porridge
Calcium 87mg 57mg Porridge
Iron 3.74mg 0.55mg Porridge
Magnesium 5mg 31mg Pacific saury raw
Phosphorus 15mg 220mg Pacific saury raw
Potassium 16mg 259mg Pacific saury raw
Sodium 6mg 39mg Porridge
Zinc 0.13mg 0.67mg Pacific saury raw
Copper 0.04mg 0.051mg Pacific saury raw
Manganese 0mg 0.24mg Pacific saury raw
Selenium 2.8µg 12.6µg Pacific saury raw
Vitamin A 0IU 70IU Pacific saury raw
Vitamin A RAE 0µg 21µg Pacific saury raw
Vitamin E 0.02mg 0.2mg Pacific saury raw
Vitamin D 0IU 99IU Pacific saury raw
Vitamin D 0µg 2.5µg Pacific saury raw
Vitamin C 0mg 3.8mg Pacific saury raw
Vitamin B1 0.055mg 0.058mg Pacific saury raw
Vitamin B2 0.025mg 0.063mg Pacific saury raw
Vitamin B3 0.52mg 2.3mg Pacific saury raw
Vitamin B5 0.071mg 0.75mg Pacific saury raw
Vitamin B6 0.013mg 0.117mg Pacific saury raw
Folate 12µg 15µg Pacific saury raw
Vitamin B12 0µg 2µg Pacific saury raw
Vitamin K 0.1µg 0.1µg
Tryptophan 0.02mg 0.216mg Pacific saury raw
Threonine 0.045mg 0.844mg Pacific saury raw
Isoleucine 0.063mg 0.887mg Pacific saury raw
Leucine 0.11mg 1.565mg Pacific saury raw
Lysine 0.037mg 1.768mg Pacific saury raw
Methionine 0.027mg 0.57mg Pacific saury raw
Phenylalanine 0.078mg 0.752mg Pacific saury raw
Valine 0.07mg 0.992mg Pacific saury raw
Histidine 0.033mg 0.567mg Pacific saury raw
Cholesterol 0mg 39mg Porridge
Saturated Fat 0.033g 0.118g Porridge
Omega-3 - DHA 0g 0.074g Pacific saury raw
Omega-3 - EPA 0g 0.033g Pacific saury raw
Omega-3 - DPA 0g 0.014g Pacific saury raw
Monounsaturated Fat 0.028g 0.157g Pacific saury raw
Polyunsaturated fat 0.114g 0.202g Pacific saury raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Pacific saury raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Porridge
42%
Pacific saury raw
Minerals Daily Need Coverage Score
21%
Porridge
32%
Pacific saury raw

Comparison summary

Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 33mg)
Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.085g)
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Pacific saury raw
Pacific saury raw is relatively richer in minerals
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.