Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Porridge vs. Tomato sauce — In-Depth Nutrition Comparison

Compare

Significant differences between porridge and tomato sauce

  • Porridge has more iron and calcium; however, tomato sauce is richer in vitamin E, vitamin A, copper, potassium, vitamin C, and vitamin B6.
  • Porridge covers your daily iron needs 35% more than tomato sauce.
  • Tomato sauce has 6 times less calcium than porridge. Porridge has 87mg of calcium, while tomato sauce has 14mg.
  • Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of tomato sauce is 31.

Specific food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Tomato sauce, canned, no salt added.

Infographic

Porridge vs Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more CalciumCalcium +521.4%
Contains more IronIron +289.6%
Contains less SodiumSodium -45.5%
Contains more SeleniumSelenium +366.7%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +1756.3%
Contains more CopperCopper +187.5%
Contains more ZincZinc +69.2%
Contains more PhosphorusPhosphorus +80%
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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin B1Vitamin B1 +129.2%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7100%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +90.6%
Contains more Vitamin B5Vitamin B5 +335.2%
Contains more Vitamin B6Vitamin B6 +653.8%
Contains more Vitamin KVitamin K +2700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +20%
Contains more CarbsCarbs +98.1%
Contains more FatsFats +42.9%
Contains more OtherOther +768.2%
~equal in Water ~91.28g

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains less Sat. FatSaturated fat -19.5%
Contains more Mono. FatMonounsaturated fat +57.1%
~equal in Polyunsaturated fat ~0.121g

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 sauce
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 sauce DV% diff.
Iron 3.74mg 0.96mg 35%
Vitamin E 0.02mg 1.44mg 9%
Vitamin C 0mg 7mg 8%
Potassium 16mg 297mg 8%
Copper 0.04mg 0.115mg 8%
Vitamin B6 0.013mg 0.098mg 7%
Calcium 87mg 14mg 7%
Vitamin B5 0.071mg 0.309mg 5%
Manganese 0mg 0.113mg 5%
Fiber 0.5g 1.5g 4%
Selenium 2.8µg 0.6µg 4%
Vitamin B1 0.055mg 0.024mg 3%
Vitamin B3 0.52mg 0.991mg 3%
Vitamin B2 0.025mg 0.065mg 3%
Choline 9.9mg 2%
Vitamin K 0.1µg 2.8µg 2%
Fructose 1.67g 2%
Vitamin A 0µg 22µg 2%
Magnesium 5mg 15mg 2%
Phosphorus 15mg 27mg 2%
Carbs 10.52g 5.31g 2%
Folate 12µg 9µg 1%
Calories 50kcal 24kcal 1%
Zinc 0.13mg 0.22mg 1%
Protein 1.44g 1.2g 0%
Fats 0.21g 0.3g 0%
Net carbs 10.02g 3.81g N/A
Sugar 0.03g 3.56g N/A
Sodium 6mg 11mg 0%
Saturated fat 0.033g 0.041g 0%
Monounsaturated fat 0.028g 0.044g 0%
Polyunsaturated fat 0.114g 0.121g 0%
Tryptophan 0.02mg 0.009mg 0%
Threonine 0.045mg 0.037mg 0%
Isoleucine 0.063mg 0.025mg 0%
Leucine 0.11mg 0.034mg 0%
Lysine 0.037mg 0.037mg 0%
Methionine 0.027mg 0.008mg 0%
Phenylalanine 0.078mg 0.036mg 0%
Valine 0.07mg 0.025mg 0%
Histidine 0.033mg 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Tomato sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
12%
Tomato sauce
Minerals Daily Need Coverage Score
21%
Porridge
15%
Tomato sauce

Comparison summary

Which food is richer in minerals?
Tomato sauce
Tomato sauce is relatively richer in minerals
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Tomato sauce
Tomato sauce is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 0.008g)
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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.