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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

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.
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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.
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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%
~equal in Vitamin B1 ~0.058mg
~equal in Vitamin K ~0.1µg

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
19% 79%
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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
25% 33% 42%
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.
Porridge Pacific saury raw
Lower in Cholesterol ok
Lower in Sodium 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 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?

ok
ok
is better in case of low diet
Porridge Pacific saury raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Pacific saury raw
Minerals Daily Need Coverage Score
21%
Porridge
32%
Pacific saury raw

Comparison summary

Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 33mg)
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.