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Porridge vs. Sun-dried tomato — In-Depth Nutrition Comparison

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How are porridge and sun-dried tomato different?

  • Sun-dried tomato has more vitamin C, copper, potassium, vitamin B2, vitamin A, vitamin B6, fiber, manganese, vitamin B3, and magnesium than porridge.
  • Daily need coverage for vitamin C for sun-dried tomato is 113% higher.
  • Sun-dried tomato has a lower glycemic index (30) than porridge (66).

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Tomatoes, sun-dried, packed in oil, drained are the varieties used in this article.

Infographic

Porridge vs Sun-dried tomato 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more CalciumCalcium +85.1%
Contains more IronIron +39.6%
Contains less SodiumSodium -97.7%
Contains more MagnesiumMagnesium +1520%
Contains more PotassiumPotassium +9681.3%
Contains more CopperCopper +1082.5%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +826.7%
Contains more ManganeseManganese +∞%
~equal in Selenium ~3µg

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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +250.9%
Contains more Vitamin B2Vitamin B2 +1432%
Contains more Vitamin B3Vitamin B3 +598.1%
Contains more Vitamin B5Vitamin B5 +574.6%
Contains more Vitamin B6Vitamin B6 +2353.8%
Contains more FolateFolate +91.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more WaterWater +62.8%
Contains more ProteinProtein +251.4%
Contains more FatsFats +6604.8%
Contains more CarbsCarbs +121.8%
Contains more OtherOther +1581.8%

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
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +30839.3%
Contains more Poly. FatPolyunsaturated fat +1707%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Sun-dried tomato DV% diff.
Vitamin C 0mg 101.8mg 113%
Copper 0.04mg 0.473mg 48%
Potassium 16mg 1565mg 46%
Vitamin B2 0.025mg 0.383mg 28%
Vitamin B6 0.013mg 0.319mg 24%
Monounsaturated fat 0.028g 8.663g 22%
Fats 0.21g 14.08g 21%
Fiber 0.5g 5.8g 21%
Manganese 0mg 0.466mg 20%
Vitamin B3 0.52mg 3.63mg 19%
Phosphorus 15mg 139mg 18%
Magnesium 5mg 81mg 18%
Iron 3.74mg 2.68mg 13%
Polyunsaturated fat 0.114g 2.06g 13%
Vitamin B1 0.055mg 0.193mg 12%
Sodium 6mg 266mg 11%
Vitamin B5 0.071mg 0.479mg 8%
Calories 50kcal 213kcal 8%
Saturated fat 0.033g 1.893g 8%
Protein 1.44g 5.06g 7%
Vitamin A 0µg 64µg 7%
Zinc 0.13mg 0.78mg 6%
Calcium 87mg 47mg 4%
Carbs 10.52g 23.33g 4%
Folate 12µg 23µg 3%
Net carbs 10.02g 17.53g N/A
Sugar 0.03g N/A
Vitamin E 0.02mg 0%
Selenium 2.8µg 3µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.02mg 0.037mg 0%
Threonine 0.045mg 0.128mg 0%
Isoleucine 0.063mg 0.121mg 0%
Leucine 0.11mg 0.185mg 0%
Lysine 0.037mg 0.186mg 0%
Methionine 0.027mg 0.044mg 0%
Phenylalanine 0.078mg 0.131mg 0%
Valine 0.07mg 0.13mg 0%
Histidine 0.033mg 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Sun-dried tomato
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
53%
Sun-dried tomato
Minerals Daily Need Coverage Score
21%
Porridge
66%
Sun-dried tomato

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food is richer in vitamins?
Sun-dried tomato
Sun-dried tomato is relatively richer in vitamins
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 260mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 1.86g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.