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Porridge vs. Pork chop — In-Depth Nutrition Comparison

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Summary of differences between porridge and pork chop

  • Porridge has more iron, while pork chop has more selenium, vitamin B3, vitamin B6, vitamin B1, phosphorus, vitamin B12, zinc, and vitamin B2.
  • Pork chop covers your daily need for selenium, 61% more than porridge.
  • Porridge contains 4 times more iron than pork chop. While porridge contains 3.74mg of iron, pork chop contains only 0.87mg.
  • Pork chop has a lower glycemic index. The glycemic index of pork chop is 0, 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 Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled.

Infographic

Porridge vs Pork chop 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 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
Contains more CalciumCalcium +55.4%
Contains more IronIron +329.9%
Contains less SodiumSodium -91.9%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +1868.8%
Contains more CopperCopper +162.5%
Contains more ZincZinc +2323.1%
Contains more PhosphorusPhosphorus +1506.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1200%

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 0% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +950%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +790.9%
Contains more Vitamin B2Vitamin B2 +1152%
Contains more Vitamin B3Vitamin B3 +1424.4%
Contains more Vitamin B5Vitamin B5 +1454.9%
Contains more Vitamin B6Vitamin B6 +3661.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

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
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +42.6%
Contains more ProteinProtein +1547.2%
Contains more FatsFats +6733.3%
Contains more OtherOther +118.2%

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
39% 44% 17%
Saturated fat: Sat. Fat 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +17353.6%
Contains more Poly. FatPolyunsaturated fat +1561.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Porridge Pork chop
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Porridge Pork chop DV% diff.
Selenium 2.8µg 36.4µg 61%
Vitamin B3 0.52mg 7.927mg 46%
Protein 1.44g 23.72g 45%
Vitamin B6 0.013mg 0.489mg 37%
Vitamin B1 0.055mg 0.49mg 36%
Iron 3.74mg 0.87mg 36%
Phosphorus 15mg 241mg 32%
Vitamin B12 0µg 0.66µg 28%
Zinc 0.13mg 3.15mg 27%
Cholesterol 0mg 78mg 26%
Vitamin B2 0.025mg 0.313mg 22%
Fats 0.21g 14.35g 22%
Vitamin B5 0.071mg 1.104mg 21%
Saturated fat 0.033g 4.339g 20%
Choline 67.5mg 12%
Monounsaturated fat 0.028g 4.887g 12%
Polyunsaturated fat 0.114g 1.894g 12%
Calories 50kcal 231kcal 9%
Potassium 16mg 315mg 9%
Copper 0.04mg 0.105mg 7%
Vitamin D 0µg 1µg 5%
Vitamin D 0IU 40IU 5%
Carbs 10.52g 0g 4%
Magnesium 5mg 20mg 4%
Folate 12µg 0µg 3%
Sodium 6mg 74mg 3%
Calcium 87mg 56mg 3%
Fiber 0.5g 0g 2%
Vitamin E 0.02mg 0.21mg 1%
Net carbs 10.02g 0g N/A
Sugar 0.03g 0g N/A
Vitamin A 0µg 4µg 0%
Manganese 0mg 0.01mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.066g N/A
Tryptophan 0.02mg 0.282mg 0%
Threonine 0.045mg 1.043mg 0%
Isoleucine 0.063mg 1.123mg 0%
Leucine 0.11mg 1.952mg 0%
Lysine 0.037mg 2.109mg 0%
Methionine 0.027mg 0.65mg 0%
Phenylalanine 0.078mg 0.985mg 0%
Valine 0.07mg 1.2mg 0%
Histidine 0.033mg 0.965mg 0%
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0g 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.065g N/A
Omega-6 - Linoleic acid 0.922g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Pork chop
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Porridge
51%
Pork chop
Minerals Daily Need Coverage Score
21%
Porridge
53%
Pork chop

Comparison summary

Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 68mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 4.306g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.8)
Which food is lower in Sugar?
Pork chop
Pork chop is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Pork chop
Pork chop is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Pork chop
Pork chop is relatively richer in minerals
Which food is richer in vitamins?
Pork chop
Pork chop is relatively richer in vitamins

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. Pork chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.