Porridge vs. Smoked salmon — In-Depth Nutrition Comparison

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Significant differences between porridge and smoked salmon

Porridge has more iron; however, smoked salmon is richer in vitamin B12, vitamin D, selenium, vitamin B3, phosphorus, copper, vitamin B6, and vitamin B5.
Smoked salmon covers your daily vitamin B12 needs 136% more than porridge.
Smoked salmon has 4 times less iron than porridge. Porridge has 3.74mg of iron, while smoked salmon has 0.85mg.
Porridge contains less sodium.
Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of smoked salmon is 0.

Specific food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Fish, salmon, chinook, smoked.

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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.

Porridge

Smoked salmon

Contains more CalciumCalcium	+690.9%
Contains more IronIron	+340%
Contains less SodiumSodium	-99.1%

Contains more MagnesiumMagnesium	+260%
Contains more PotassiumPotassium	+993.8%
Contains more CopperCopper	+475%
Contains more ZincZinc	+138.5%
Contains more PhosphorusPhosphorus	+993.3%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+1057.1%

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

Smoked salmon

Contains more Vitamin B1Vitamin B1	+139.1%
Contains more FolateFolate	+500%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+6650%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+304%
Contains more Vitamin B3Vitamin B3	+807.7%
Contains more Vitamin B5Vitamin B5	+1125.4%
Contains more Vitamin B6Vitamin B6	+2038.5%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	3.26µg	136%
Vitamin D	0IU	685IU	86%
Vitamin D	0µg	17.1µg	86%
Selenium	2.8µg	32.4µg	54%
Iron	3.74mg	0.85mg	36%
Protein	1.44g	18.28g	34%
Sodium	6mg	672mg	29%
Vitamin B3	0.52mg	4.72mg	26%
Phosphorus	15mg	164mg	21%
Copper	0.04mg	0.23mg	21%
Vitamin B6	0.013mg	0.278mg	20%
Vitamin B5	0.071mg	0.87mg	16%
Choline		89mg	16%
Vitamin E	0.02mg	1.35mg	9%
Calcium	87mg	11mg	8%
Cholesterol	0mg	23mg	8%
Polyunsaturated fat	0.114g	0.995g	6%
Fats	0.21g	4.32g	6%
Vitamin B2	0.025mg	0.101mg	6%
Potassium	16mg	175mg	5%
Monounsaturated fat	0.028g	2.023g	5%
Saturated fat	0.033g	0.929g	4%
Carbs	10.52g	0g	4%
Folate	12µg	2µg	3%
Calories	50kcal	117kcal	3%
Vitamin B1	0.055mg	0.023mg	3%
Vitamin A	0µg	26µg	3%
Magnesium	5mg	18mg	3%
Zinc	0.13mg	0.31mg	2%
Fiber	0.5g	0g	2%
Manganese	0mg	0.017mg	1%
Net carbs	10.02g	0g	N/A
Sugar	0.03g	0g	N/A
Vitamin K	0.1µg	0.1µg	0%
Tryptophan	0.02mg	0.205mg	0%
Threonine	0.045mg	0.801mg	0%
Isoleucine	0.063mg	0.842mg	0%
Leucine	0.11mg	1.486mg	0%
Lysine	0.037mg	1.679mg	0%
Methionine	0.027mg	0.541mg	0%
Phenylalanine	0.078mg	0.714mg	0%
Valine	0.07mg	0.942mg	0%
Histidine	0.033mg	0.538mg	0%
Omega-3 - EPA	0g	0.183g	N/A
Omega-3 - DHA	0g	0.267g	N/A
Omega-3 - DPA	0g	0.073g	N/A