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  6. Porridge vs. Tomato soup

Porridge vs. Tomato soup — In-Depth Nutrition Comparison

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Important differences between porridge and tomato soup

  • Porridge has more iron and calcium; however, tomato soup has more potassium and vitamin C.
  • Porridge's daily need coverage for iron is 43% more.
  • Porridge has 11 times more calcium than tomato soup. Porridge has 87mg of calcium, while tomato soup has 8mg.
  • Porridge is lower in sodium.
  • Porridge has a higher glycemic index than tomato soup.

The food varieties used in the comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Soup, tomato, canned, prepared with equal volume water, commercial.

Infographic

Porridge vs Tomato soup 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 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
Contains more CalciumCalcium +987.5%
Contains more IronIron +1189.7%
Contains more CopperCopper +37.9%
Contains more ZincZinc +44.4%
Contains less SodiumSodium -96.8%
Contains more SeleniumSelenium +86.7%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +1618.8%
Contains more ManganeseManganese +∞%
~equal in Phosphorus ~15mg

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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B2Vitamin B2 +257.1%
Contains more Vitamin B3Vitamin B3 +23.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B6Vitamin B6 +223.1%
Contains more Vitamin KVitamin K +1400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Tomato soup DV% diff.
Iron 3.74mg 0.29mg 43%
Potassium 16mg 275mg 8%
Calcium 87mg 8mg 8%
Sodium 6mg 186mg 8%
Vitamin C 0mg 6.3mg 7%
Vitamin B1 0.055mg 0.02mg 3%
Manganese 0mg 0.067mg 3%
Folate 12µg 0µg 3%
Vitamin B6 0.013mg 0.042mg 2%
Selenium 2.8µg 1.5µg 2%
Choline 6.3mg 1%
Vitamin K 0.1µg 1.5µg 1%
Vitamin B5 0.071mg 1%
Vitamin B3 0.52mg 0.42mg 1%
Vitamin B2 0.025mg 0.007mg 1%
Protein 1.44g 0.71g 1%
Calories 50kcal 32kcal 1%
Vitamin E 0.02mg 0.17mg 1%
Vitamin A 0µg 10µg 1%
Copper 0.04mg 0.029mg 1%
Carbs 10.52g 7.45g 1%
Fats 0.21g 0.21g 0%
Net carbs 10.02g 6.95g N/A
Magnesium 5mg 7mg 0%
Sugar 0.03g 4.03g N/A
Fiber 0.5g 0.5g 0%
Zinc 0.13mg 0.09mg 0%
Phosphorus 15mg 15mg 0%
Saturated fat 0.033g 0.056g 0%
Monounsaturated fat 0.028g 0.067g 0%
Polyunsaturated fat 0.114g 0.077g 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%

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
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 g
Contains more ProteinProtein +102.8%
Contains more CarbsCarbs +41.2%
Contains more OtherOther +390.9%
~equal in Fats ~0.21g
~equal in Water ~90.55g

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
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 g
Contains less Sat. FatSaturated fat -41.1%
Contains more Poly. FatPolyunsaturated fat +48.1%
Contains more Mono. FatMonounsaturated fat +139.3%

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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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.