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  6. Tomato sauce vs. Porridge

Tomato sauce vs. Porridge — In-Depth Nutrition Comparison

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Significant differences between tomato sauce and porridge

  • Tomato sauce has more vitamin E, vitamin A, copper, potassium, vitamin C, and vitamin B6; however, porridge is richer in iron and calcium.
  • Porridge covers your daily iron needs 35% more than tomato sauce.
  • Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of tomato sauce is 31.

Specific food types used in this comparison are Tomato sauce, canned, no salt added and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Tomato sauce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
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%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +1756.3%
Contains more CopperCopper +187.5%
Contains more ZincZinc +69.2%
Contains more PhosphorusPhosphorus +80%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +521.4%
Contains more IronIron +289.6%
Contains less SodiumSodium -45.5%
Contains more SeleniumSelenium +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.
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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7100%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +90.6%
Contains more Vitamin B5Vitamin B5 +335.2%
Contains more Vitamin B6Vitamin B6 +653.8%
Contains more Vitamin KVitamin K +2700%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +129.2%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato sauce Porridge DV% diff.
Iron 0.96mg 3.74mg 35%
Vitamin E 1.44mg 0.02mg 9%
Vitamin C 7mg 0mg 8%
Potassium 297mg 16mg 8%
Copper 0.115mg 0.04mg 8%
Vitamin B6 0.098mg 0.013mg 7%
Calcium 14mg 87mg 7%
Vitamin B5 0.309mg 0.071mg 5%
Manganese 0.113mg 0mg 5%
Fiber 1.5g 0.5g 4%
Selenium 0.6µg 2.8µg 4%
Vitamin B1 0.024mg 0.055mg 3%
Vitamin B3 0.991mg 0.52mg 3%
Vitamin B2 0.065mg 0.025mg 3%
Choline 9.9mg 2%
Vitamin K 2.8µg 0.1µg 2%
Fructose 1.67g 2%
Vitamin A 22µg 0µg 2%
Magnesium 15mg 5mg 2%
Phosphorus 27mg 15mg 2%
Carbs 5.31g 10.52g 2%
Folate 9µg 12µg 1%
Calories 24kcal 50kcal 1%
Zinc 0.22mg 0.13mg 1%
Protein 1.2g 1.44g 0%
Fats 0.3g 0.21g 0%
Net carbs 3.81g 10.02g N/A
Sugar 3.56g 0.03g N/A
Sodium 11mg 6mg 0%
Saturated fat 0.041g 0.033g 0%
Monounsaturated fat 0.044g 0.028g 0%
Polyunsaturated fat 0.121g 0.114g 0%
Tryptophan 0.009mg 0.02mg 0%
Threonine 0.037mg 0.045mg 0%
Isoleucine 0.025mg 0.063mg 0%
Leucine 0.034mg 0.11mg 0%
Lysine 0.037mg 0.037mg 0%
Methionine 0.008mg 0.027mg 0%
Phenylalanine 0.036mg 0.078mg 0%
Valine 0.025mg 0.07mg 0%
Histidine 0.02mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more FatsFats +42.9%
Contains more OtherOther +768.2%
Contains more ProteinProtein +20%
Contains more CarbsCarbs +98.1%
~equal in Water ~87.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +57.1%
Contains less Sat. FatSaturated fat -19.5%
~equal in Polyunsaturated fat ~0.114g

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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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.