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Porridge vs Seed - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Seed
Contains less Sodium -62.5%
Contains more Iron +106.4%
Contains more Calcium +625.3%
Contains more Potassium +2443.8%
Contains more Magnesium +6600%
Contains more Copper +2210%
Contains more Zinc +3423.1%
Contains more Phosphorus +5633.3%
Contains less Sodium -62.5%
Contains more Iron +106.4%
Contains more Calcium +625.3%
Contains more Potassium +2443.8%
Contains more Magnesium +6600%
Contains more Copper +2210%
Contains more Zinc +3423.1%
Contains more Phosphorus +5633.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Seed
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2400%
Contains more Vitamin B1 +1027.3%
Contains more Vitamin B2 +580%
Contains more Vitamin B3 +1598.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2400%
Contains more Vitamin B1 +1027.3%
Contains more Vitamin B2 +580%
Contains more Vitamin B3 +1598.1%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Porridge
25
Seed
Mineral Summary Score
13
Porridge
137
Seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Porridge
99%
Seed
Carbohydrates
11%
Porridge
42%
Seed
Fats
1%
Porridge
142%
Seed

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Porridge Seed
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Porridge Seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Seed
Seed contains less Sugars (difference - 0.03g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 3.297g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Porridge Seed Opinion
Calories 50 486 Seed
Protein 1.44 16.54 Seed
Fats 0.21 30.74 Seed
Vitamin C 0 1.6 Seed
Carbs 10.52 42.12 Seed
Cholesterol 0 0
Vitamin D 0 Porridge
Iron 3.74 7.72 Seed
Calcium 87 631 Seed
Potassium 16 407 Seed
Magnesium 5 335 Seed
Sugars 0.03 Porridge
Fiber 0.5 34.4 Seed
Copper 0.04 0.924 Seed
Zinc 0.13 4.58 Seed
Starch
Phosphorus 15 860 Seed
Sodium 6 16 Porridge
Vitamin A 0 54 Seed
Vitamin E 0.02 0.5 Seed
Vitamin D 0 Porridge
Vitamin B1 0.055 0.62 Seed
Vitamin B2 0.025 0.17 Seed
Vitamin B3 0.52 8.83 Seed
Vitamin B5 0.071 Porridge
Vitamin B6 0.013 Porridge
Vitamin B12 0 0
Vitamin K 0.1 Porridge
Folic acid (B9) 8 Porridge
Trans Fat 0.14 Porridge
Saturated Fat 0.033 3.33 Porridge
Monounsaturated Fat 0.028 2.309 Seed
Polyunsaturated fat 0.114 23.665 Seed
Tryptophan 0.02 0.436 Seed
Threonine 0.045 0.709 Seed
Isoleucine 0.063 0.801 Seed
Leucine 0.11 1.371 Seed
Lysine 0.037 0.97 Seed
Methionine 0.027 0.588 Seed
Phenylalanine 0.078 1.016 Seed
Valine 0.07 0.95 Seed
Histidine 0.033 0.531 Seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.