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  6. Cereal vs. Porridge

Cereal vs. Porridge — In-Depth Nutrition Comparison

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Differences between cereal and porridge

  • Porridge contains less vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese than cereal.
  • Cereal's daily need coverage for vitamin B1 is 519% higher.
  • The amount of sodium in porridge is lower.

The food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Cereal vs Porridge infographic
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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.
Cereal
Cereal
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 +280%
Contains more PotassiumPotassium +556.3%
Contains more IronIron +810.7%
Contains more CopperCopper +242.5%
Contains more ZincZinc +5746.2%
Contains more PhosphorusPhosphorus +413.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +125%
Contains more CalciumCalcium +770%
Contains less SodiumSodium -99.2%

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.
Cereal
Cereal
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +11332.7%
Contains more Vitamin B2Vitamin B2 +15380%
Contains more Vitamin B3Vitamin B3 +5596.2%
Contains more Vitamin B5Vitamin B5 +218.3%
Contains more Vitamin B6Vitamin B6 +45946.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cereal Porridge DV% diff.
Vitamin B1 6.288mg 0.055mg 519%
Vitamin B6 5.986mg 0.013mg 459%
Iron 34.06mg 3.74mg 379%
Vitamin B2 3.87mg 0.025mg 296%
Vitamin B3 29.62mg 0.52mg 182%
Vitamin A 814µg 0µg 90%
Zinc 7.6mg 0.13mg 68%
Vitamin C 38.5mg 0mg 43%
Sodium 795mg 6mg 34%
Manganese 0.79mg 0mg 34%
Carbs 86.85g 10.52g 25%
Calories 378kcal 50kcal 16%
Copper 0.137mg 0.04mg 11%
Protein 6.06g 1.44g 9%
Phosphorus 77mg 15mg 9%
Calcium 10mg 87mg 8%
Selenium 6.3µg 2.8µg 6%
Fiber 1.4g 0.5g 4%
Magnesium 19mg 5mg 3%
Potassium 105mg 16mg 3%
Vitamin B5 0.226mg 0.071mg 3%
Folate 12µg 3%
Polyunsaturated fat 0.354g 0.114g 2%
Fats 1.08g 0.21g 1%
Saturated fat 0.26g 0.033g 1%
Protein per 100 calories 1.6g 2.9g N/A
Calories per 10 g protein 624kcal 347kcal N/A
Weight per 100 calories 26g 200g N/A
Net carbs 85.45g 10.02g N/A
Sugar 10.35g 0.03g N/A
Vitamin E 0.08mg 0.02mg 0%
Vitamin K 0µg 0.1µg 0%
Monounsaturated fat 0.204g 0.028g 0%
Tryptophan 0.066mg 0.02mg 0%
Threonine 0.241mg 0.045mg 0%
Isoleucine 0.26mg 0.063mg 0%
Leucine 0.767mg 0.11mg 0%
Lysine 0.113mg 0.037mg 0%
Methionine 0.13mg 0.027mg 0%
Phenylalanine 0.365mg 0.078mg 0%
Valine 0.344mg 0.07mg 0%
Histidine 0.162mg 0.033mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +320.8%
Contains more FatsFats +414.3%
Contains more CarbsCarbs +725.6%
Contains more OtherOther +913.6%
Contains more WaterWater +2217.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 +628.6%
Contains more Poly. FatPolyunsaturated fat +210.5%
Contains less Sat. FatSaturated fat -87.3%

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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. 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.