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  6. Porridge vs. Watermelon

Porridge vs. Watermelon — In-Depth Nutrition Comparison

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How are Porridge and Watermelon different?

  • Porridge is higher in Iron, and Calcium, however, Watermelon is richer in Vitamin C.
  • Daily need coverage for Iron from Porridge is 44% higher.
  • Porridge contains 12 times more Calcium than Watermelon. While Porridge contains 87mg of Calcium, Watermelon contains only 7mg.
  • Porridge has less Sugar.

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Watermelon, raw are the varieties used in this article.

Infographic

Porridge vs Watermelon 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.
Porridge
Porridge
5
:
5
Watermelon
Watermelon
Contains more Calcium +1142.9%
Contains more Iron +1458.3%
Contains more Phosphorus +36.4%
Contains more Zinc +30%
Contains more Selenium +600%
Contains more Magnesium +100%
Contains more Potassium +600%
Contains less Sodium -83.3%
Contains more Manganese +∞%
Equal in Copper - 0.042
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Watermelon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
Contains more Calcium +1142.9%
Contains more Iron +1458.3%
Contains more Phosphorus +36.4%
Contains more Zinc +30%
Contains more Selenium +600%
Contains more Magnesium +100%
Contains more Potassium +600%
Contains less Sodium -83.3%
Contains more Manganese +∞%
Equal in Copper - 0.042

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.
Porridge
Porridge
4
:
5
Watermelon
Watermelon
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +19%
Contains more Vitamin B3 +192.1%
Contains more Folate +300%
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +211.3%
Contains more Vitamin B6 +246.2%
Equal in Vitamin K - 0.1
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Watermelon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 0% 27% 9% 5% 4% 14% 11% 3% 0% 1%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +19%
Contains more Vitamin B3 +192.1%
Contains more Folate +300%
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +211.3%
Contains more Vitamin B6 +246.2%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Porridge
Porridge
3
:
2
Watermelon
Watermelon
Contains more Protein +136.1%
Contains more Fats +40%
Contains more Carbs +39.3%
Equal in Water - 91.45
Equal in Other - 0.24
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Watermelon
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more Protein +136.1%
Contains more Fats +40%
Contains more Carbs +39.3%
Equal in Water - 91.45
Equal in Other - 0.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Porridge
Porridge
1
:
2
Watermelon
Watermelon
Contains more Polyunsaturated fat +128%
Contains less Saturated Fat -51.5%
Contains more Monounsaturated Fat +32.1%
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Watermelon
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
Contains more Polyunsaturated fat +128%
Contains less Saturated Fat -51.5%
Contains more Monounsaturated Fat +32.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Watermelon Opinion
Net carbs 10.02g 7.15g Porridge
Protein 1.44g 0.61g Porridge
Fats 0.21g 0.15g Porridge
Carbs 10.52g 7.55g Porridge
Calories 50kcal 30kcal Porridge
Fructose 3.36g Watermelon
Sugar 0.03g 6.2g Porridge
Fiber 0.5g 0.4g Porridge
Calcium 87mg 7mg Porridge
Iron 3.74mg 0.24mg Porridge
Magnesium 5mg 10mg Watermelon
Phosphorus 15mg 11mg Porridge
Potassium 16mg 112mg Watermelon
Sodium 6mg 1mg Watermelon
Zinc 0.13mg 0.1mg Porridge
Copper 0.04mg 0.042mg Watermelon
Manganese 0mg 0.038mg Watermelon
Selenium 2.8µg 0.4µg Porridge
Vitamin A 0IU 569IU Watermelon
Vitamin A RAE 0µg 28µg Watermelon
Vitamin E 0.02mg 0.05mg Watermelon
Vitamin C 0mg 8.1mg Watermelon
Vitamin B1 0.055mg 0.033mg Porridge
Vitamin B2 0.025mg 0.021mg Porridge
Vitamin B3 0.52mg 0.178mg Porridge
Vitamin B5 0.071mg 0.221mg Watermelon
Vitamin B6 0.013mg 0.045mg Watermelon
Folate 12µg 3µg Porridge
Vitamin K 0.1µg 0.1µg
Tryptophan 0.02mg 0.007mg Porridge
Threonine 0.045mg 0.027mg Porridge
Isoleucine 0.063mg 0.019mg Porridge
Leucine 0.11mg 0.018mg Porridge
Lysine 0.037mg 0.062mg Watermelon
Methionine 0.027mg 0.006mg Porridge
Phenylalanine 0.078mg 0.015mg Porridge
Valine 0.07mg 0.016mg Porridge
Histidine 0.033mg 0.006mg Porridge
Saturated Fat 0.033g 0.016g Watermelon
Monounsaturated Fat 0.028g 0.037g Watermelon
Polyunsaturated fat 0.114g 0.05g Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Watermelon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Watermelon
Minerals Daily Need Coverage Score
21%
Porridge
6%
Watermelon

Comparison summary

Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 0.017g)
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 6.17g)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 10)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.