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  6. Wheat gluten vs. Porridge

Wheat gluten vs. Porridge — In-Depth Nutrition Comparison

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A recap on differences between Wheat gluten and Porridge

  • Porridge has less Selenium, Phosphorus, Iron, Copper, Zinc, Calcium, and Polyunsaturated fat.
  • Wheat gluten covers your daily Selenium needs 67% more than Porridge.
  • Porridge contains 17 times less Phosphorus than Wheat gluten. Wheat gluten contains 260mg of Phosphorus, while Porridge contains 15mg.

Food varieties used in this article are Vital wheat gluten and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Wheat gluten 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.
Wheat gluten
Wheat gluten
8
:
2
Porridge
Porridge
Contains more Calcium +63.2%
Contains more Iron +39%
Contains more Magnesium +400%
Contains more Phosphorus +1633.3%
Contains more Potassium +525%
Contains more Zinc +553.8%
Contains more Copper +355%
Contains more Selenium +1317.9%
Contains less Sodium -79.3%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Calcium +63.2%
Contains more Iron +39%
Contains more Magnesium +400%
Contains more Phosphorus +1633.3%
Contains more Potassium +525%
Contains more Zinc +553.8%
Contains more Copper +355%
Contains more Selenium +1317.9%
Contains less Sodium -79.3%

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.
Wheat gluten
Wheat gluten
0
:
8
Porridge
Porridge
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Wheat gluten
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Porridge
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%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat gluten
Wheat gluten
4
:
1
Porridge
Porridge
Contains more Protein +5119.4%
Contains more Fats +781%
Contains more Carbs +31.1%
Contains more Other +354.5%
Contains more Water +968.4%
Wheat gluten
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +5119.4%
Contains more Fats +781%
Contains more Carbs +31.1%
Contains more Other +354.5%
Contains more Water +968.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat gluten
Wheat gluten
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +457.1%
Contains more Polyunsaturated fat +610.5%
Contains less Saturated Fat -87.9%
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +457.1%
Contains more Polyunsaturated fat +610.5%
Contains less Saturated Fat -87.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat gluten Porridge Opinion
Net carbs 13.19g 10.02g Wheat gluten
Protein 75.16g 1.44g Wheat gluten
Fats 1.85g 0.21g Wheat gluten
Carbs 13.79g 10.52g Wheat gluten
Calories 370kcal 50kcal Wheat gluten
Sugar 0g 0.03g Wheat gluten
Fiber 0.6g 0.5g Wheat gluten
Calcium 142mg 87mg Wheat gluten
Iron 5.2mg 3.74mg Wheat gluten
Magnesium 25mg 5mg Wheat gluten
Phosphorus 260mg 15mg Wheat gluten
Potassium 100mg 16mg Wheat gluten
Sodium 29mg 6mg Porridge
Zinc 0.85mg 0.13mg Wheat gluten
Copper 0.182mg 0.04mg Wheat gluten
Selenium 39.7µg 2.8µg Wheat gluten
Vitamin E 0mg 0.02mg Porridge
Vitamin B1 0mg 0.055mg Porridge
Vitamin B2 0mg 0.025mg Porridge
Vitamin B3 0mg 0.52mg Porridge
Vitamin B5 0mg 0.071mg Porridge
Vitamin B6 0mg 0.013mg Porridge
Folate 0µg 12µg Porridge
Vitamin K 0µg 0.1µg Porridge
Tryptophan 0.02mg Porridge
Threonine 0.045mg Porridge
Isoleucine 0.063mg Porridge
Leucine 0.11mg Porridge
Lysine 0.037mg Porridge
Methionine 0.027mg Porridge
Phenylalanine 0.078mg Porridge
Valine 0.07mg Porridge
Histidine 0.033mg Porridge
Saturated Fat 0.272g 0.033g Porridge
Monounsaturated Fat 0.156g 0.028g Wheat gluten
Polyunsaturated fat 0.81g 0.114g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Porridge
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
0%
Wheat gluten
4%
Porridge
Minerals Daily Need Coverage Score
68%
Wheat gluten
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Wheat gluten
Wheat gluten is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.239g)
Which food is richer in vitamins?
Porridge
Porridge is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.