Yogurt vs. Porridge — In-Depth Nutrition Comparison
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How are yogurt and porridge different?
- Yogurt is higher in vitamin B12, vitamin B2, phosphorus, selenium, and vitamin B5; however, porridge is richer in iron.
- Daily need coverage for iron for porridge is 46% higher.
- Yogurt has a lower glycemic index (19) than porridge (66).
Yogurt, Greek, plain, nonfat and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +120% |
| Contains more CalciumCalcium | +26.4% |
| Contains more PotassiumPotassium | +781.3% |
| Contains more ZincZinc | +300% |
| Contains more PhosphorusPhosphorus | +800% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +246.4% |
| Contains more IronIron | +5242.9% |
| Contains more CopperCopper | +135.3% |
| Contains less SodiumSodium | -83.3% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1012% |
| Contains more Vitamin B5Vitamin B5 | +366.2% |
| Contains more Vitamin B6Vitamin B6 | +384.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +139.1% |
| Contains more Vitamin B3Vitamin B3 | +150% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +71.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +607.6% |
| Contains more FatsFats | +85.7% |
| Contains more OtherOther | +227.3% |
| Contains more CarbsCarbs | +192.2% |
~equal in
Water
~87.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +89.3% |
| Contains less Sat. FatSaturated fat | -71.8% |
| Contains more Poly. FatPolyunsaturated fat | +850% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 0.07mg | 3.74mg | 46% |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Vitamin B2 | 0.278mg | 0.025mg | 19% |
| Protein | 10.19g | 1.44g | 18% |
| Phosphorus | 135mg | 15mg | 17% |
| Selenium | 9.7µg | 2.8µg | 13% |
| Vitamin B5 | 0.331mg | 0.071mg | 5% |
| Zinc | 0.52mg | 0.13mg | 4% |
| Vitamin B6 | 0.063mg | 0.013mg | 4% |
| Potassium | 141mg | 16mg | 4% |
| Vitamin B1 | 0.023mg | 0.055mg | 3% |
| Choline | 15.1mg | 3% | |
| Copper | 0.017mg | 0.04mg | 3% |
| Vitamin B3 | 0.208mg | 0.52mg | 2% |
| Calcium | 110mg | 87mg | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Carbs | 3.6g | 10.52g | 2% |
| Fiber | 0g | 0.5g | 2% |
| Folate | 7µg | 12µg | 1% |
| Sodium | 36mg | 6mg | 1% |
| Magnesium | 11mg | 5mg | 1% |
| Polyunsaturated fat | 0.012g | 0.114g | 1% |
| Calories | 59kcal | 50kcal | 0% |
| Fats | 0.39g | 0.21g | 0% |
| Net carbs | 3.6g | 10.02g | N/A |
| Sugar | 3.24g | 0.03g | N/A |
| Vitamin E | 0.01mg | 0.02mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Manganese | 0.009mg | 0mg | 0% |
| Vitamin K | 0µg | 0.1µg | 0% |
| Trans fat | 0.006g | N/A | |
| Saturated fat | 0.117g | 0.033g | 0% |
| Monounsaturated fat | 0.053g | 0.028g | 0% |
| Tryptophan | 0.02mg | 0% | |
| Threonine | 0.045mg | 0% | |
| Isoleucine | 0.063mg | 0% | |
| Leucine | 0.11mg | 0% | |
| Lysine | 0.037mg | 0% | |
| Methionine | 0.027mg | 0% | |
| Phenylalanine | 0.078mg | 0% | |
| Valine | 0.07mg | 0% | |
| Histidine | 0.033mg | 0% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
4%
Minerals Daily Need Coverage Score
19%
21%
Comparison summary
Which food is richer in minerals?
Yogurt is relatively richer in minerals
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 47)
Which food is lower in Cholesterol?
Porridge is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 3.21g)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Porridge is lower in Saturated fat (difference - 0.084g)
Which food is cheaper?
Porridge is cheaper (difference - $2.6)
Which food is richer in vitamins?
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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.