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Porridge vs. Tomato paste — In-Depth Nutrition Comparison

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How are porridge and tomato paste different?

  • Tomato paste has more copper, vitamin A, potassium, vitamin E, vitamin C, vitamin B3, vitamin B6, fiber, manganese, and vitamin B2 than porridge.
  • Daily need coverage for copper for tomato paste is 36% higher.
  • Tomato paste has a lower glycemic index (45) than porridge (66).

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Tomato products, canned, paste, without salt added are the varieties used in this article.

Infographic

Porridge vs Tomato paste 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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more CalciumCalcium +141.7%
Contains more IronIron +25.5%
Contains less SodiumSodium -89.8%
Contains more MagnesiumMagnesium +740%
Contains more PotassiumPotassium +6237.5%
Contains more CopperCopper +812.5%
Contains more ZincZinc +384.6%
Contains more PhosphorusPhosphorus +453.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +89.3%

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +21400%
Contains more Vitamin B2Vitamin B2 +512%
Contains more Vitamin B3Vitamin B3 +491.5%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +1561.5%
Contains more Vitamin KVitamin K +11300%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more WaterWater +19.2%
Contains more ProteinProtein +200%
Contains more FatsFats +123.8%
Contains more CarbsCarbs +79.8%
Contains more OtherOther +1172.7%

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains less Sat. FatSaturated fat -67%
Contains more Mono. FatMonounsaturated fat +139.3%
Contains more Poly. FatPolyunsaturated fat +40.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Tomato paste DV% diff.
Copper 0.04mg 0.365mg 36%
Potassium 16mg 1014mg 29%
Vitamin E 0.02mg 4.3mg 29%
Vitamin C 0mg 21.9mg 24%
Vitamin B6 0.013mg 0.216mg 16%
Vitamin B3 0.52mg 3.076mg 16%
Fiber 0.5g 4.1g 14%
Manganese 0mg 0.302mg 13%
Iron 3.74mg 2.98mg 10%
Vitamin B2 0.025mg 0.153mg 10%
Phosphorus 15mg 83mg 10%
Vitamin K 0.1µg 11.4µg 9%
Magnesium 5mg 42mg 9%
Vitamin A 0µg 76µg 8%
Fructose 5.85g 7%
Choline 38.5mg 7%
Protein 1.44g 4.32g 6%
Zinc 0.13mg 0.63mg 5%
Calcium 87mg 36mg 5%
Selenium 2.8µg 5.3µg 5%
Carbs 10.52g 18.91g 3%
Calories 50kcal 82kcal 2%
Sodium 6mg 59mg 2%
Vitamin B5 0.071mg 0.142mg 1%
Fats 0.21g 0.47g 0%
Net carbs 10.02g 14.81g N/A
Sugar 0.03g 12.18g N/A
Starch 0.22g 0%
Vitamin B1 0.055mg 0.06mg 0%
Folate 12µg 12µg 0%
Saturated fat 0.033g 0.1g 0%
Monounsaturated fat 0.028g 0.067g 0%
Polyunsaturated fat 0.114g 0.16g 0%
Tryptophan 0.02mg 0.031mg 0%
Threonine 0.045mg 0.133mg 0%
Isoleucine 0.063mg 0.089mg 0%
Leucine 0.11mg 0.124mg 0%
Lysine 0.037mg 0.134mg 0%
Methionine 0.027mg 0.027mg 0%
Phenylalanine 0.078mg 0.13mg 0%
Valine 0.07mg 0.088mg 0%
Histidine 0.033mg 0.071mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Tomato paste
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
31%
Tomato paste
Minerals Daily Need Coverage Score
21%
Porridge
49%
Tomato paste

Comparison summary

Which food is richer in minerals?
Tomato paste
Tomato paste is relatively richer in minerals
Which food is lower in glycemic index?
Tomato paste
Tomato paste is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Tomato paste
Tomato paste is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 12.15g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 53mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 0.067g)
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 ($)

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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.