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Porridge nutrition chart, glycemic index and rich nutrients

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt
*all the values are displayed for the amount of 100 grams

What is Porridge rich in: TOP 5 nutrients.

Porridge
richer than 85% foods
richer than 76% foods
richer than 64% foods
Rich in Carbs
richer than 52% foods
Rich in Folate, DFE
richer than 47% foods
85% Iron
76% Calcium
64% Folic acid (B9)
52% Carbs
47% Folate, DFE
Explanation: This food contains more Iron than 85% of foods. More importantly, although there are several foods (15%) which contain more Iron, this food itself is rich in Iron more than it is in any other nutrient. Similarly it is relatively rich in Calcium, Folic acid (B9), Carbs and Folate, DFE

Porridge Glycemic index (GI)

51
Similar food data
70 Oatmeal Oatmeal
53 Cereal Cereal
28 Pâté Pâté

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 3%
1.44 g of 50 g
3%
Fats:
Daily Value: 0%
0.21 g of 65 g
0%
Carbs:
Daily Value: 4%
10.52 g of 300 g
4%
Water:
Daily Value: 4%
87.61 g of 2,000 g
4%
Other:
0.22 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 50
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 6mg
4%
TotalCarbohydrate 11g
4%
Dietary Fiber 1g
Total Sugars 0g
Includes 1g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 87mg 9%

Iron 4mg 22%

Potassium 16mg 0%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 87 mg of 1,000 mg 9%
Iron: 3.74 mg of 18 mg 21%
Magnesium: 5 mg of 400 mg 1%
Phosphorus: 15 mg of 1,000 mg 2%
Potassium: 16 mg of 3,500 mg 0%
Sodium: 6 mg of 2,400 mg 0%
Zinc: 0.13 mg of 15 mg 1%
Copper: 0.04 mg of 2 mg 2%
Manganese: 0 mg of 2 mg 0%
Selenium: 2.8 µg of 70 µg 4%
Choline: mg of 550 mg 0%

Mineral chart - relative view

Iron
3.74 mg
TOP 15%
Calcium
87 mg
TOP 24%
Selenium
2.8 mg
TOP 73%
Copper
0.04 mg
TOP 85%
Zinc
0.13 mg
TOP 88%
Sodium
6 mg
TOP 89%
Phosphorus
15 mg
TOP 90%
Magnesium
5 mg
TOP 92%
Potassium
16 mg
TOP 96%
Manganese
0 mg
TOP 100%

Vitamin coverage chart

Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.02 mg of 20 mg 0%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 0 mg of 60 mg 0%
Vitamin B1: 0.055 mg of 2 mg 4%
Vitamin B2: 0.025 mg of 2 mg 1%
Vitamin B3: 0.52 mg of 20 mg 3%
Vitamin B5: 0.071 mg of 10 mg 1%
Vitamin B6: 0.013 mg of 2 mg 1%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 0.1 µg of 80 µg 0%
Folic acid (B9): 8 µg of 400 µg 2%

Vitamin chart - relative view

Folic acid (B9)
8 µg
TOP 36%
Vitamin B1
0.055 µg
TOP 69%
Vitamin B3
0.52 µg
TOP 78%
Vitamin K
0.1 µg
TOP 88%
Vitamin B2
0.025 µg
TOP 89%
Vitamin B5
0.071 µg
TOP 91%
Vitamin B6
0.013 µg
TOP 93%
Vitamin E
0.02 µg
TOP 93%
Vitamin A
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin C
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 20 mg of 280 mg 7%
Threonine: 45 mg of 1,050 mg 4%
Isoleucine: 63 mg of 1,400 mg 5%
Leucine: 110 mg of 2,730 mg 4%
Lysine: 37 mg of 2,100 mg 2%
Methionine: 27 mg of 1,050 mg 3%
Phenylalanine: 78 mg of 1,750 mg 4%
Valine: 70 mg of 1,820 mg 4%
Histidine: 33 mg of 700 mg 5%

Fat type information

Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.