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Porridge vs. Walnut oil — In-Depth Nutrition Comparison

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Differences between porridge and walnut oil

  • Porridge has more iron, calcium, and selenium, while walnut oil has more vitamin K, monounsaturated fat, and polyunsaturated fat.
  • Porridge's daily need coverage for iron is 47% higher.
  • The amount of saturated fat in porridge is lower.
  • Walnut oil has a lower glycemic index. The glycemic index of walnut oil is 0, while the glycemic index of porridge is 66.

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

Infographic

Porridge vs Walnut oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%
~equal in Manganese ~mg

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 0% 0% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin KVitamin K +14900%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +47519%

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
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +81328.6%
Contains more Poly. FatPolyunsaturated fat +55426.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Walnut oil DV% diff.
Polyunsaturated fat 0.114g 63.3g 421%
Fats 0.21g 100g 154%
Monounsaturated fat 0.028g 22.8g 57%
Iron 3.74mg 0mg 47%
Calories 50kcal 884kcal 42%
Saturated fat 0.033g 9.1g 41%
Vitamin K 0.1µg 15µg 12%
Calcium 87mg 0mg 9%
Selenium 2.8µg 0µg 5%
Vitamin B1 0.055mg 0mg 5%
Carbs 10.52g 0g 4%
Copper 0.04mg 0mg 4%
Folate 12µg 0µg 3%
Vitamin B3 0.52mg 0mg 3%
Protein 1.44g 0g 3%
Vitamin E 0.02mg 0.4mg 3%
Vitamin B2 0.025mg 0mg 2%
Fiber 0.5g 0g 2%
Phosphorus 15mg 0mg 2%
Magnesium 5mg 0mg 1%
Zinc 0.13mg 0mg 1%
Vitamin B5 0.071mg 0mg 1%
Vitamin B6 0.013mg 0mg 1%
Net carbs 10.02g 0g N/A
Potassium 16mg 0mg 0%
Sugar 0.03g 0g N/A
Sodium 6mg 0mg 0%
Choline 0.4mg 0%
Tryptophan 0.02mg 0mg 0%
Threonine 0.045mg 0mg 0%
Isoleucine 0.063mg 0mg 0%
Leucine 0.11mg 0mg 0%
Lysine 0.037mg 0mg 0%
Methionine 0.027mg 0mg 0%
Phenylalanine 0.078mg 0mg 0%
Valine 0.07mg 0mg 0%
Histidine 0.033mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Walnut oil
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
4%
Walnut oil
Minerals Daily Need Coverage Score
21%
Porridge
0%
Walnut oil

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 66)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 9.067g)
Which food is richer in minerals?
Porridge
Porridge is relatively richer in minerals
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 ($)
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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.