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Porridge vs. Wheat — In-Depth Nutrition Comparison

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Important differences between Porridge and Wheat

  • Porridge has more Iron, and Calcium, however, Wheat has more Selenium, Manganese, Phosphorus, Copper, Zinc, Fiber, Vitamin B3, and Magnesium.
  • Wheat's daily need coverage for Selenium is 53% more.
  • Porridge has 10 times more Calcium than Wheat. Porridge has 87mg of Calcium, while Wheat has 9mg.

The food varieties used in the comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Wheat, KAMUT khorasan, cooked.

Infographic

Porridge vs Wheat 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.
:
7
Wheat
Contains more Calcium +866.7%
Contains more Iron +112.5%
Contains less Sodium -25%
Contains more Magnesium +860%
Contains more Phosphorus +880%
Contains more Potassium +925%
Contains more Zinc +1315.4%
Contains more Copper +417.5%
Contains more Manganese +∞%
Contains more Selenium +1039.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +866.7%
Contains more Iron +112.5%
Contains less Sodium -25%
Contains more Magnesium +860%
Contains more Phosphorus +880%
Contains more Potassium +925%
Contains more Zinc +1315.4%
Contains more Copper +417.5%
Contains more Manganese +∞%
Contains more Selenium +1039.3%

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.
:
6
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +72.7%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +343.3%
Contains more Vitamin B6 +438.5%
Equal in Folate - 11
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +72.7%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +343.3%
Contains more Vitamin B6 +438.5%
Equal in Folate - 11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Wheat
Contains more Water +34.4%
Contains more Protein +296.5%
Contains more Fats +295.2%
Contains more Carbs +162.4%
Contains more Other +209.1%
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Water +34.4%
Contains more Protein +296.5%
Contains more Fats +295.2%
Contains more Carbs +162.4%
Contains more Other +209.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Wheat
Contains less Saturated Fat -57.1%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +113.2%
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains less Saturated Fat -57.1%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +113.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Wheat Opinion
Net carbs 10.02g 23.3g Wheat
Protein 1.44g 5.71g Wheat
Fats 0.21g 0.83g Wheat
Carbs 10.52g 27.6g Wheat
Calories 50kcal 132kcal Wheat
Sugar 0.03g 3.07g Porridge
Fiber 0.5g 4.3g Wheat
Calcium 87mg 9mg Porridge
Iron 3.74mg 1.76mg Porridge
Magnesium 5mg 48mg Wheat
Phosphorus 15mg 147mg Wheat
Potassium 16mg 164mg Wheat
Sodium 6mg 8mg Porridge
Zinc 0.13mg 1.84mg Wheat
Copper 0.04mg 0.207mg Wheat
Manganese 0mg 1.03mg Wheat
Selenium 2.8µg 31.9µg Wheat
Vitamin A 0IU 4IU Wheat
Vitamin E 0.02mg 0.24mg Wheat
Vitamin B1 0.055mg 0.095mg Wheat
Vitamin B2 0.025mg 0.03mg Wheat
Vitamin B3 0.52mg 2.305mg Wheat
Vitamin B5 0.071mg Porridge
Vitamin B6 0.013mg 0.07mg Wheat
Folate 12µg 11µg Porridge
Vitamin K 0.1µg Porridge
Tryptophan 0.02mg 0.051mg Wheat
Threonine 0.045mg 0.172mg Wheat
Isoleucine 0.063mg 0.22mg Wheat
Leucine 0.11mg 0.432mg Wheat
Lysine 0.037mg 0.161mg Wheat
Methionine 0.027mg 0.097mg Wheat
Phenylalanine 0.078mg 0.3mg Wheat
Valine 0.07mg 0.267mg Wheat
Histidine 0.033mg 0.147mg Wheat
Trans Fat 0.002g Porridge
Saturated Fat 0.033g 0.077g Porridge
Monounsaturated Fat 0.028g 0.084g Wheat
Polyunsaturated fat 0.114g 0.243g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Wheat
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
4%
Porridge
9%
Wheat
Minerals Daily Need Coverage Score
21%
Porridge
61%
Wheat

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 3.04g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.044g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.