Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Porridge vs. Provolone — In-Depth Nutrition Comparison

Compare

How are porridge and provolone different?

  • Porridge is richer in iron, while provolone is higher in phosphorus, calcium, vitamin B12, zinc, vitamin B2, and selenium.
  • Provolone covers your daily need for saturated fat, 85% more than porridge.
  • Porridge contains 7 times more iron than provolone. Porridge contains 3.74mg of iron, while provolone contains 0.52mg.
  • Porridge is lower in sodium.
  • Porridge has a higher glycemic index (66) than provolone (27).

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Cheese, provolone types were used in this article.

Infographic

Porridge vs Provolone 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 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Contains more IronIron +619.2%
Contains more CopperCopper +53.8%
Contains less SodiumSodium -99.3%
Contains more MagnesiumMagnesium +460%
Contains more CalciumCalcium +769%
Contains more PotassiumPotassium +762.5%
Contains more ZincZinc +2384.6%
Contains more PhosphorusPhosphorus +3206.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +417.9%

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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin B1Vitamin B1 +189.5%
Contains more Vitamin B3Vitamin B3 +233.3%
Contains more FolateFolate +20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1050%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1184%
Contains more Vitamin B5Vitamin B5 +570.4%
Contains more Vitamin B6Vitamin B6 +461.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2100%
~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
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more CarbsCarbs +391.6%
Contains more WaterWater +113.9%
Contains more ProteinProtein +1676.4%
Contains more FatsFats +12576.2%
Contains more OtherOther +2040.9%

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
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +26303.6%
Contains more Poly. FatPolyunsaturated fat +574.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Provolone DV% diff.
Saturated fat 0.033g 17.078g 77%
Phosphorus 15mg 496mg 69%
Calcium 87mg 756mg 67%
Vitamin B12 0µg 1.46µg 61%
Protein 1.44g 25.58g 48%
Fats 0.21g 26.62g 41%
Iron 3.74mg 0.52mg 40%
Sodium 6mg 876mg 38%
Zinc 0.13mg 3.23mg 28%
Vitamin A 0µg 236µg 26%
Cholesterol 0mg 69mg 23%
Vitamin B2 0.025mg 0.321mg 23%
Selenium 2.8µg 14.5µg 21%
Monounsaturated fat 0.028g 7.393g 18%
Calories 50kcal 351kcal 15%
Vitamin B5 0.071mg 0.476mg 8%
Magnesium 5mg 28mg 5%
Vitamin B6 0.013mg 0.073mg 5%
Potassium 16mg 138mg 4%
Polyunsaturated fat 0.114g 0.769g 4%
Carbs 10.52g 2.14g 3%
Vitamin D 0µg 0.5µg 3%
Choline 15.4mg 3%
Vitamin B1 0.055mg 0.019mg 3%
Vitamin D 0IU 20IU 3%
Copper 0.04mg 0.026mg 2%
Fiber 0.5g 0g 2%
Vitamin B3 0.52mg 0.156mg 2%
Vitamin K 0.1µg 2.2µg 2%
Folate 12µg 10µg 1%
Vitamin E 0.02mg 0.23mg 1%
Net carbs 10.02g 2.14g N/A
Sugar 0.03g 0.56g N/A
Manganese 0mg 0.01mg 0%
Tryptophan 0.02mg 0.345mg 0%
Threonine 0.045mg 0.982mg 0%
Isoleucine 0.063mg 1.091mg 0%
Leucine 0.11mg 2.297mg 0%
Lysine 0.037mg 2.646mg 0%
Methionine 0.027mg 0.686mg 0%
Phenylalanine 0.078mg 1.287mg 0%
Valine 0.07mg 1.64mg 0%
Histidine 0.033mg 1.115mg 0%

Which food is preferable for your diet?

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

People also compare

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
32%
Provolone
Minerals Daily Need Coverage Score
21%
Porridge
78%
Provolone

Comparison summary

Which food is richer in minerals?
Provolone
Provolone is relatively richer in minerals
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 39)
Which food is richer in vitamins?
Provolone
Provolone is relatively richer in vitamins
Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 69mg)
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 870mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 17.045g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2.5)

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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.