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  6. Raisin vs. Porridge

Raisin vs. Porridge — In-Depth Nutrition Comparison

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Differences between Raisin and Porridge

  • Raisin has more Copper, Potassium, Manganese, Fiber, Vitamin B6, Phosphorus, Vitamin B2, and Magnesium, while Porridge has more Iron.
  • Raisin's daily need coverage for Copper is 31% higher.

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

Infographic

Raisin vs Porridge 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.
Raisin
Raisin
6
:
4
Porridge
Porridge
Contains more Magnesium +540%
Contains more Phosphorus +573.3%
Contains more Potassium +4581.3%
Contains more Zinc +69.2%
Contains more Copper +695%
Contains more Manganese +∞%
Contains more Calcium +74%
Contains more Iron +98.9%
Contains less Sodium -45.5%
Contains more Selenium +366.7%
Raisin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +540%
Contains more Phosphorus +573.3%
Contains more Potassium +4581.3%
Contains more Zinc +69.2%
Contains more Copper +695%
Contains more Manganese +∞%
Contains more Calcium +74%
Contains more Iron +98.9%
Contains less Sodium -45.5%
Contains more Selenium +366.7%

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.
Raisin
Raisin
8
:
1
Porridge
Porridge
Contains more Vitamin E +500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +92.7%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +47.3%
Contains more Vitamin B5 +33.8%
Contains more Vitamin B6 +1238.5%
Contains more Vitamin K +3400%
Contains more Folate +140%
Raisin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
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%
Contains more Vitamin E +500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +92.7%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +47.3%
Contains more Vitamin B5 +33.8%
Contains more Vitamin B6 +1238.5%
Contains more Vitamin K +3400%
Contains more Folate +140%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
4
:
1
Porridge
Porridge
Contains more Protein +113.2%
Contains more Fats +119%
Contains more Carbs +652.7%
Contains more Other +745.5%
Contains more Water +467.8%
Raisin
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +113.2%
Contains more Fats +119%
Contains more Carbs +652.7%
Contains more Other +745.5%
Contains more Water +467.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
1
:
2
Porridge
Porridge
Contains more Monounsaturated Fat +82.1%
Contains less Saturated Fat -43.1%
Contains more Polyunsaturated fat +208.1%
Raisin
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +82.1%
Contains less Saturated Fat -43.1%
Contains more Polyunsaturated fat +208.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Porridge Opinion
Net carbs 75.48g 10.02g Raisin
Protein 3.07g 1.44g Raisin
Fats 0.46g 0.21g Raisin
Carbs 79.18g 10.52g Raisin
Calories 299kcal 50kcal Raisin
Starch 2.7g Raisin
Fructose 29.68g Raisin
Sugar 59.19g 0.03g Porridge
Fiber 3.7g 0.5g Raisin
Calcium 50mg 87mg Porridge
Iron 1.88mg 3.74mg Porridge
Magnesium 32mg 5mg Raisin
Phosphorus 101mg 15mg Raisin
Potassium 749mg 16mg Raisin
Sodium 11mg 6mg Porridge
Zinc 0.22mg 0.13mg Raisin
Copper 0.318mg 0.04mg Raisin
Manganese 0.299mg 0mg Raisin
Selenium 0.6µg 2.8µg Porridge
Vitamin E 0.12mg 0.02mg Raisin
Vitamin C 2.3mg 0mg Raisin
Vitamin B1 0.106mg 0.055mg Raisin
Vitamin B2 0.125mg 0.025mg Raisin
Vitamin B3 0.766mg 0.52mg Raisin
Vitamin B5 0.095mg 0.071mg Raisin
Vitamin B6 0.174mg 0.013mg Raisin
Folate 5µg 12µg Porridge
Vitamin K 3.5µg 0.1µg Raisin
Tryptophan 0.05mg 0.02mg Raisin
Threonine 0.077mg 0.045mg Raisin
Isoleucine 0.057mg 0.063mg Porridge
Leucine 0.096mg 0.11mg Porridge
Lysine 0.084mg 0.037mg Raisin
Methionine 0.021mg 0.027mg Porridge
Phenylalanine 0.065mg 0.078mg Porridge
Valine 0.083mg 0.07mg Raisin
Histidine 0.072mg 0.033mg Raisin
Saturated Fat 0.058g 0.033g Porridge
Monounsaturated Fat 0.051g 0.028g Raisin
Polyunsaturated fat 0.037g 0.114g Porridge
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Porridge
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
12%
Raisin
4%
Porridge
Minerals Daily Need Coverage Score
37%
Raisin
21%
Porridge

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in glycemic index?
Raisin
Raisin is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Raisin
Raisin is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 59.16g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.025g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients
  2. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.