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Bread vs Porridge - In-Depth Nutrition Comparison

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How are Bread and Porridge different?

  • Bread is richer in Selenium, Vitamin B3, Vitamin B1, Vitamin B2, Phosphorus, Folate, Copper, and Fiber, while Porridge is higher in Manganese.
  • Bread covers your daily need of Manganese 60% more than Porridge.
  • Bread contains 100 times more Sodium than Porridge. Bread contains 601mg of Sodium, while Porridge contains 6mg.

Bread, wheat, toasted and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types were used in this article.

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Bread 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
7
:
Contains more Calcium +89.7%
Contains more Potassium +1293.8%
Contains more Magnesium +1080%
Contains more Copper +395%
Contains more Zinc +1030.8%
Contains more Phosphorus +1153.3%
Contains less Sodium -99%
Equal in Iron - 3.74
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Calcium +89.7%
Contains more Potassium +1293.8%
Contains more Magnesium +1080%
Contains more Copper +395%
Contains more Zinc +1030.8%
Contains more Phosphorus +1153.3%
Contains less Sodium -99%
Equal in Iron - 3.74

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
9
:
Contains more Vitamin C +∞%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +698.2%
Contains more Vitamin B2 +1428%
Contains more Vitamin B3 +1101.9%
Contains more Vitamin B5 +542.3%
Contains more Vitamin B6 +1076.9%
Contains more Vitamin K +5600%
Contains more Folate +616.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Contains more Vitamin C +∞%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +698.2%
Contains more Vitamin B2 +1428%
Contains more Vitamin B3 +1101.9%
Contains more Vitamin B5 +542.3%
Contains more Vitamin B6 +1076.9%
Contains more Vitamin K +5600%
Contains more Folate +616.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Bread
4
Porridge
Mineral Summary Score
66
Bread
24
Porridge

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
78%
Bread
9%
Porridge
Carbohydrates
56%
Bread
11%
Porridge
Fats
20%
Bread
1%
Porridge

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bread Porridge
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 6.39g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 595mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.956g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.3)
Which food is lower in glycemic index?
Bread
Bread is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Bread Porridge Opinion
Calories 313 50 Bread
Protein 12.96 1.44 Bread
Fats 4.27 0.21 Bread
Vitamin C 0.2 0 Bread
Carbs 55.77 10.52 Bread
Cholesterol 0 0
Vitamin D 0 0
Iron 4.09 3.74 Bread
Calcium 165 87 Bread
Potassium 223 16 Bread
Magnesium 59 5 Bread
Sugar 6.42 0.03 Porridge
Fiber 4.7 0.5 Bread
Copper 0.198 0.04 Bread
Zinc 1.47 0.13 Bread
Starch
Phosphorus 188 15 Bread
Sodium 601 6 Porridge
Vitamin A 0 0
Vitamin E 0.24 0.02 Bread
Vitamin D 0 0
Vitamin B1 0.439 0.055 Bread
Vitamin B2 0.382 0.025 Bread
Vitamin B3 6.25 0.52 Bread
Vitamin B5 0.456 0.071 Bread
Vitamin B6 0.153 0.013 Bread
Vitamin B12 0 0
Vitamin K 5.7 0.1 Bread
Folate 86 12 Bread
Trans Fat
Saturated Fat 0.989 0.033 Porridge
Monounsaturated Fat 1.019 0.028 Bread
Polyunsaturated fat 1.72 0.114 Bread
Tryptophan 0.092 0.02 Bread
Threonine 0.299 0.045 Bread
Isoleucine 0.258 0.063 Bread
Leucine 0.461 0.11 Bread
Lysine 0.215 0.037 Bread
Methionine 0.105 0.027 Bread
Phenylalanine 0.315 0.078 Bread
Valine 0.31 0.07 Bread
Histidine 0.15 0.033 Bread
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.