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Porridge vs. Tuna salad — In-Depth Nutrition Comparison

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Differences between porridge and tuna salad

  • Porridge has more iron and calcium, while tuna salad has more selenium, vitamin B12, vitamin B3, phosphorus, copper, and vitamin B6.
  • Tuna salad's daily need coverage for selenium is 70% higher.
  • Tuna salad contains 5 times less calcium than porridge. Porridge contains 87mg of calcium, while tuna salad contains 17mg.
  • The amount of saturated fat in porridge is lower.

The food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Fish, tuna salad.

Infographic

Porridge vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more CalciumCalcium +411.8%
Contains more IronIron +274%
Contains less SodiumSodium -98.5%
Contains more MagnesiumMagnesium +280%
Contains more PotassiumPotassium +1012.5%
Contains more CopperCopper +262.5%
Contains more ZincZinc +330.8%
Contains more PhosphorusPhosphorus +1086.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1371.4%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +77.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin B3Vitamin B3 +1188.5%
Contains more Vitamin B5Vitamin B5 +266.2%
Contains more Vitamin B6Vitamin B6 +523.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more CarbsCarbs +11.8%
Contains more WaterWater +38.7%
Contains more ProteinProtein +1013.9%
Contains more FatsFats +4309.5%
Contains more OtherOther +868.2%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +10210.7%
Contains more Poly. FatPolyunsaturated fat +3515.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Tuna salad DV% diff.
Selenium 2.8µg 41.2µg 70%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 0.52mg 6.7mg 39%
Iron 3.74mg 1mg 34%
Protein 1.44g 16.04g 29%
Polyunsaturated fat 0.114g 4.122g 27%
Phosphorus 15mg 178mg 23%
Sodium 6mg 402mg 17%
Fats 0.21g 9.26g 14%
Copper 0.04mg 0.145mg 12%
Saturated fat 0.033g 1.544g 7%
Calcium 87mg 17mg 7%
Monounsaturated fat 0.028g 2.887g 7%
Calories 50kcal 187kcal 7%
Vitamin B6 0.013mg 0.081mg 5%
Potassium 16mg 178mg 5%
Cholesterol 0mg 13mg 4%
Zinc 0.13mg 0.56mg 4%
Vitamin B5 0.071mg 0.26mg 4%
Vitamin B2 0.025mg 0.07mg 3%
Vitamin A 0µg 24µg 3%
Magnesium 5mg 19mg 3%
Vitamin B1 0.055mg 0.031mg 2%
Manganese 0mg 0.04mg 2%
Fiber 0.5g 0g 2%
Vitamin C 0mg 2.2mg 2%
Folate 12µg 8µg 1%
Carbs 10.52g 9.41g 0%
Net carbs 10.02g 9.41g N/A
Sugar 0.03g N/A
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.02mg 0.18mg 0%
Threonine 0.045mg 0.701mg 0%
Isoleucine 0.063mg 0.739mg 0%
Leucine 0.11mg 1.293mg 0%
Lysine 0.037mg 1.457mg 0%
Methionine 0.027mg 0.47mg 0%
Phenylalanine 0.078mg 0.626mg 0%
Valine 0.07mg 0.824mg 0%
Histidine 0.033mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Tuna salad
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
27%
Tuna salad
Minerals Daily Need Coverage Score
21%
Porridge
49%
Tuna salad

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Tuna salad
Tuna salad is relatively richer in minerals
Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 396mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 1.511g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.