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Porridge vs. Sugar substitute — In-Depth Nutrition Comparison

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Important differences between porridge and sugar substitute

  • Porridge has more iron; however, sugar substitute has more calcium.
  • Sugar substitute's daily need coverage for calcium is 79% more.
  • Porridge has 23 times more iron than sugar substitute. Porridge has 3.74mg of iron, while sugar substitute has 0.16mg.
  • Porridge is lower in sodium.
  • Porridge has a higher glycemic index than sugar substitute.

The food varieties used in the comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Sweeteners, sugar substitute, granulated, brown.

Infographic

Porridge vs Sugar substitute 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 4.3% 264% 3.4% 6% 2.3% 1.1% 3.4% 75% 2.9% 0%
Contains more IronIron +2237.5%
Contains more CopperCopper +471.4%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +87.5%
Contains less SodiumSodium -99%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +910.3%
Contains more PotassiumPotassium +143.8%
Contains more ManganeseManganese +∞%

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% 0% 0% 0% 3.8% 3.5% 0% 4.8% 3.5% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +266.7%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B5Vitamin B5 +12.7%
Contains more Vitamin B6Vitamin B6 +15.4%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~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
2% 85% 9% 4%
Protein: 2.06 g
Fats: 0 g
Carbs: 84.77 g
Water: 9.14 g
Other: 4.03 g
Contains more FatsFats +∞%
Contains more WaterWater +858.5%
Contains more ProteinProtein +43.1%
Contains more CarbsCarbs +705.8%
Contains more OtherOther +1731.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Sugar substitute DV% diff.
Calcium 87mg 879mg 79%
Iron 3.74mg 0.16mg 45%
Carbs 10.52g 84.77g 25%
Sodium 6mg 572mg 25%
Calories 50kcal 347kcal 15%
Selenium 2.8µg 5%
Copper 0.04mg 0.007mg 4%
Folate 12µg 3%
Vitamin B3 0.52mg 3%
Vitamin B1 0.055mg 0.015mg 3%
Polyunsaturated fat 0.114g 1%
Zinc 0.13mg 0.04mg 1%
Starch 3.52g 1%
Phosphorus 15mg 8mg 1%
Potassium 16mg 39mg 1%
Manganese 0mg 0.022mg 1%
Protein 1.44g 2.06g 1%
Vitamin B2 0.025mg 0.015mg 1%
Fats 0.21g 0g 0%
Net carbs 10.02g 84.17g N/A
Magnesium 5mg 6mg 0%
Sugar 0.03g 4.03g N/A
Fiber 0.5g 0.6g 0%
Vitamin E 0.02mg 0%
Vitamin B5 0.071mg 0.08mg 0%
Vitamin B6 0.013mg 0.015mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.033g 0%
Monounsaturated fat 0.028g 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Sugar substitute
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
1%
Sugar substitute
Minerals Daily Need Coverage Score
21%
Porridge
36%
Sugar substitute

Comparison summary

Which food is lower in Cholesterol?
Sugar substitute
Sugar substitute is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Sugar substitute
Sugar substitute is lower in Saturated fat (difference - 0.033g)
Which food is lower in glycemic index?
Sugar substitute
Sugar substitute is lower in glycemic index (difference - 26)
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 4g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 566mg)
Which food is richer in vitamins?
Porridge
Porridge is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sugar substitute - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170675/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.