Porridge vs. Tomato — In-Depth Nutrition Comparison
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Important differences between porridge and tomatoes
- Porridge has more iron, calcium, and selenium; however, tomatoes have more vitamin A, vitamin C, potassium, vitamin K, and vitamin B6.
- Porridge's daily need coverage for iron is 43% more.
- Porridge has a higher glycemic index than tomatoes.
The food varieties used in the comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Tomatoes, red, ripe, raw, year round average.
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.
| Contains more CalciumCalcium | +770% |
| Contains more IronIron | +1285.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +120% |
| Contains more PotassiumPotassium | +1381.3% |
| Contains more CopperCopper | +47.5% |
| Contains more ZincZinc | +30.8% |
| Contains more PhosphorusPhosphorus | +60% |
| Contains less SodiumSodium | -16.7% |
| 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.
| Contains more Vitamin B1Vitamin B1 | +48.6% |
| Contains more Vitamin B2Vitamin B2 | +31.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2600% |
| Contains more Vitamin B3Vitamin B3 | +14.2% |
| Contains more Vitamin B5Vitamin B5 | +25.4% |
| Contains more Vitamin B6Vitamin B6 | +515.4% |
| Contains more Vitamin KVitamin K | +7800% |
| Contains more FolateFolate | +25% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +63.6% |
| Contains more CarbsCarbs | +170.4% |
| Contains more OtherOther | +131.8% |
~equal in
Fats
~0.2g
~equal in
Water
~94.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +37.3% |
| Contains less Sat. FatSaturated fat | -15.2% |
| Contains more Mono. FatMonounsaturated fat | +10.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 3.74mg | 0.27mg | 43% |
| Vitamin C | 0mg | 13.7mg | 15% |
| Calcium | 87mg | 10mg | 8% |
| Vitamin K | 0.1µg | 7.9µg | 7% |
| Potassium | 16mg | 237mg | 7% |
| Vitamin A | 0µg | 42µg | 5% |
| Vitamin B6 | 0.013mg | 0.08mg | 5% |
| Selenium | 2.8µg | 0µg | 5% |
| Manganese | 0mg | 0.114mg | 5% |
| Vitamin E | 0.02mg | 0.54mg | 3% |
| Fiber | 0.5g | 1.2g | 3% |
| Calories | 50kcal | 18kcal | 2% |
| Vitamin B1 | 0.055mg | 0.037mg | 2% |
| Fructose | 1.37g | 2% | |
| Carbs | 10.52g | 3.89g | 2% |
| Copper | 0.04mg | 0.059mg | 2% |
| Phosphorus | 15mg | 24mg | 1% |
| Folate | 12µg | 15µg | 1% |
| Protein | 1.44g | 0.88g | 1% |
| Choline | 6.7mg | 1% | |
| Magnesium | 5mg | 11mg | 1% |
| Fats | 0.21g | 0.2g | 0% |
| Net carbs | 10.02g | 2.69g | N/A |
| Sugar | 0.03g | 2.63g | N/A |
| Zinc | 0.13mg | 0.17mg | 0% |
| Sodium | 6mg | 5mg | 0% |
| Vitamin B2 | 0.025mg | 0.019mg | 0% |
| Vitamin B3 | 0.52mg | 0.594mg | 0% |
| Vitamin B5 | 0.071mg | 0.089mg | 0% |
| Saturated fat | 0.033g | 0.028g | 0% |
| Monounsaturated fat | 0.028g | 0.031g | 0% |
| Polyunsaturated fat | 0.114g | 0.083g | 0% |
| Tryptophan | 0.02mg | 0.006mg | 0% |
| Threonine | 0.045mg | 0.027mg | 0% |
| Isoleucine | 0.063mg | 0.018mg | 0% |
| Leucine | 0.11mg | 0.025mg | 0% |
| Lysine | 0.037mg | 0.027mg | 0% |
| Methionine | 0.027mg | 0.006mg | 0% |
| Phenylalanine | 0.078mg | 0.027mg | 0% |
| Valine | 0.07mg | 0.018mg | 0% |
| Histidine | 0.033mg | 0.014mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
21%
9%
Comparison summary
Which food contains less Sodium?
Tomato contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Tomato is lower in Saturated fat (difference - 0.005g)
Which food is lower in glycemic index?
Tomato is lower in glycemic index (difference - 43)
Which food is richer in vitamins?
Tomato is relatively richer in vitamins
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 2.6g)
Which food is cheaper?
Porridge is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.