Porridge vs. Steak — In-Depth Nutrition Comparison
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Significant differences between porridge and steak
- Porridge has more iron; however, steak is richer in vitamin B12, zinc, selenium, vitamin B6, vitamin B3, vitamin B2, and phosphorus.
- Steak covers your daily vitamin B12 needs 92% more than porridge.
- Steak has 2 times less iron than porridge. Porridge has 3.74mg of iron, while steak has 2.4mg.
- Porridge contains less saturated fat.
- Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of steak is 0.
Specific food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.
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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.
| Contains more CalciumCalcium | +625% |
| Contains more IronIron | +55.8% |
| Contains less SodiumSodium | -89.7% |
| Contains more MagnesiumMagnesium | +360% |
| Contains more PotassiumPotassium | +1643.8% |
| Contains more CopperCopper | +112.5% |
| Contains more ZincZinc | +4776.9% |
| Contains more PhosphorusPhosphorus | +986.7% |
| Contains more SeleniumSelenium | +1035.7% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +34.5% |
| Contains more Vitamin B2Vitamin B2 | +1104% |
| Contains more Vitamin B3Vitamin B3 | +890.2% |
| Contains more Vitamin B6Vitamin B6 | +3746.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1500% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +57.6% |
| Contains more ProteinProtein | +1625.7% |
| Contains more FatsFats | +8957.1% |
| Contains more OtherOther | +145.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.6% |
| Contains more Mono. FatMonounsaturated fat | +32653.6% |
| Contains more Poly. FatPolyunsaturated fat | +686% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 2.2µg | 92% |
| Zinc | 0.13mg | 6.34mg | 56% |
| Selenium | 2.8µg | 31.8µg | 53% |
| Protein | 1.44g | 24.85g | 47% |
| Saturated fat | 0.033g | 8.443g | 38% |
| Vitamin B6 | 0.013mg | 0.5mg | 37% |
| Fats | 0.21g | 19.02g | 29% |
| Vitamin B3 | 0.52mg | 5.149mg | 29% |
| Cholesterol | 0mg | 78mg | 26% |
| Monounsaturated fat | 0.028g | 9.171g | 23% |
| Vitamin B2 | 0.025mg | 0.301mg | 21% |
| Phosphorus | 15mg | 163mg | 21% |
| Iron | 3.74mg | 2.4mg | 17% |
| Calories | 50kcal | 271kcal | 11% |
| Potassium | 16mg | 279mg | 8% |
| Calcium | 87mg | 12mg | 8% |
| Copper | 0.04mg | 0.085mg | 5% |
| Polyunsaturated fat | 0.114g | 0.896g | 5% |
| Magnesium | 5mg | 23mg | 4% |
| Carbs | 10.52g | 0g | 4% |
| Folate | 12µg | 6µg | 2% |
| Vitamin B1 | 0.055mg | 0.074mg | 2% |
| Fiber | 0.5g | 0g | 2% |
| Sodium | 6mg | 58mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin B5 | 0.071mg | 1% | |
| Vitamin A | 0µg | 7µg | 1% |
| Vitamin D | 0IU | 6IU | 1% |
| Vitamin K | 0.1µg | 1.6µg | 1% |
| Net carbs | 10.02g | 0g | N/A |
| Sugar | 0.03g | 0g | N/A |
| Vitamin E | 0.02mg | 0% | |
| Tryptophan | 0.02mg | 0.278mg | 0% |
| Threonine | 0.045mg | 1.171mg | 0% |
| Isoleucine | 0.063mg | 1.157mg | 0% |
| Leucine | 0.11mg | 2.142mg | 0% |
| Lysine | 0.037mg | 2.38mg | 0% |
| Methionine | 0.027mg | 0.672mg | 0% |
| Phenylalanine | 0.078mg | 0.997mg | 0% |
| Valine | 0.07mg | 1.242mg | 0% |
| Histidine | 0.033mg | 0.931mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
45%
Minerals Daily Need Coverage Score
21%
59%
Comparison summary
Which food is lower in Sugar?
Steak is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Steak is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Steak is relatively richer in minerals
Which food is richer in vitamins?
Steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Porridge is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Porridge is lower in Saturated fat (difference - 8.41g)
Which food is cheaper?
Porridge is cheaper (difference - $2.4)