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  6. Tuna vs. Porridge

Tuna vs. Porridge — In-Depth Nutrition Comparison

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The main differences between Tuna and Porridge

  • Tuna has more Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Phosphorus, Potassium, Vitamin D, and Magnesium, however, Porridge has more Iron.
  • Daily need coverage for Selenium from Tuna is 192% higher.
  • Porridge is lower in Cholesterol.

Food types used in this article are Fish, tuna, yellowfin, fresh, cooked, dry heat and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Tuna 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.
Tuna
Tuna
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
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 +740%
Contains more PotassiumPotassium +3193.8%
Contains more ZincZinc +246.2%
Contains more PhosphorusPhosphorus +2120%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3764.3%
Contains more CalciumCalcium +2075%
Contains more IronIron +306.5%
Contains less SodiumSodium -88.9%
~equal in Copper ~0.04mg

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.
Tuna
Tuna
10
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% 3.9% 5.8% 60% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
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 AVitamin A +∞%
Contains more Vitamin E Vitamin E +1350%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +143.6%
Contains more Vitamin B2Vitamin B2 +448%
Contains more Vitamin B3Vitamin B3 +4144.2%
Contains more Vitamin B5Vitamin B5 +370.4%
Contains more Vitamin B6Vitamin B6 +7884.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +500%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
3
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 ProteinProtein +1924.3%
Contains more FatsFats +181%
Contains more OtherOther +481.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +27%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
2
40% 27% 34%
Saturated Fat: Sat. Fat 0.205 g
Monounsaturated Fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 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 +392.9%
Contains more Poly. FatPolyunsaturated fat +53.5%
Contains less Sat. FatSaturated Fat -83.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Porridge Opinion
Calories 130kcal 50kcal Tuna
Protein 29.15g 1.44g Tuna
Fats 0.59g 0.21g Tuna
Net carbs 0g 10.02g Porridge
Carbs 0g 10.52g Porridge
Cholesterol 47mg 0mg Porridge
Vitamin D 82IU 0IU Tuna
Magnesium 42mg 5mg Tuna
Calcium 4mg 87mg Porridge
Potassium 527mg 16mg Tuna
Iron 0.92mg 3.74mg Porridge
Sugar 0g 0.03g Tuna
Fiber 0g 0.5g Porridge
Copper 0.043mg 0.04mg Tuna
Zinc 0.45mg 0.13mg Tuna
Phosphorus 333mg 15mg Tuna
Sodium 54mg 6mg Porridge
Vitamin A 65IU 0IU Tuna
Vitamin A RAE 22µg 0µg Tuna
Vitamin E 0.29mg 0.02mg Tuna
Vitamin D 2µg 0µg Tuna
Manganese 0.013mg 0mg Tuna
Selenium 108.2µg 2.8µg Tuna
Vitamin B1 0.134mg 0.055mg Tuna
Vitamin B2 0.137mg 0.025mg Tuna
Vitamin B3 22.07mg 0.52mg Tuna
Vitamin B5 0.334mg 0.071mg Tuna
Vitamin B6 1.038mg 0.013mg Tuna
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg 0.1µg
Folate 2µg 12µg Porridge
Trans Fat 0.02g Porridge
Choline 77.6mg Tuna
Saturated Fat 0.205g 0.033g Porridge
Monounsaturated Fat 0.138g 0.028g Tuna
Polyunsaturated fat 0.175g 0.114g Tuna
Tryptophan 0.313mg 0.02mg Tuna
Threonine 1.224mg 0.045mg Tuna
Isoleucine 1.287mg 0.063mg Tuna
Leucine 2.27mg 0.11mg Tuna
Lysine 2.565mg 0.037mg Tuna
Methionine 0.827mg 0.027mg Tuna
Phenylalanine 1.091mg 0.078mg Tuna
Valine 1.438mg 0.07mg Tuna
Histidine 0.822mg 0.033mg Tuna
Omega-3 - EPA 0.015g 0g Tuna
Omega-3 - DHA 0.105g 0g Tuna
Omega-3 - DPA 0.005g 0g Tuna
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Porridge
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
88%
Tuna
4%
Porridge
Minerals Daily Need Coverage Score
88%
Tuna
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Tuna
Tuna is relatively richer in minerals
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 47mg)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.172g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.