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Groat vs Porridge - In-Depth Nutrition Comparison

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Summary of differences between Groat and Porridge

  • Groat has more Copper, Magnesium, Fiber, Phosphorus and Vitamin B5, while Porridge has more Iron, Manganese and Calcium.
  • Porridge covers your daily need of Iron 37% more than Groat.
  • Groat contains 10 times more Magnesium than Porridge. While Groat contains 51mg of Magnesium, Porridge contains only 5mg.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

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Groat 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
Groat
6
:
Contains more Potassium +450%
Contains more Magnesium +920%
Contains more Copper +265%
Contains more Zinc +369.2%
Contains more Phosphorus +366.7%
Contains less Sodium -33.3%
Contains more Iron +367.5%
Contains more Calcium +1142.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Potassium +450%
Contains more Magnesium +920%
Contains more Copper +265%
Contains more Zinc +369.2%
Contains more Phosphorus +366.7%
Contains less Sodium -33.3%
Contains more Iron +367.5%
Contains more Calcium +1142.9%

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
Groat
7
:
Contains more Vitamin E +350%
Contains more Vitamin B2 +56%
Contains more Vitamin B3 +80.8%
Contains more Vitamin B5 +405.6%
Contains more Vitamin B6 +492.3%
Contains more Vitamin K +1800%
Contains more Folate +16.7%
Contains more Vitamin B1 +37.5%
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% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
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 E +350%
Contains more Vitamin B2 +56%
Contains more Vitamin B3 +80.8%
Contains more Vitamin B5 +405.6%
Contains more Vitamin B6 +492.3%
Contains more Vitamin K +1800%
Contains more Folate +16.7%
Contains more Vitamin B1 +37.5%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
8
Groat
4
Porridge
Mineral Summary Score
22
Groat
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 the food
Protein
20%
Groat
9%
Porridge
Carbohydrates
20%
Groat
11%
Porridge
Fats
3%
Groat
1%
Porridge

Comparison summary table

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Groat 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 contains less Sugars?
Porridge
Porridge contains less Sugars (difference - 0.87g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.101g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2.4)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Groat
Groat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Groat Porridge Opinion
Calories 92 50 Groat
Protein 3.38 1.44 Groat
Fats 0.62 0.21 Groat
Vitamin C 0 0
Carbs 19.94 10.52 Groat
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 3.74 Porridge
Calcium 7 87 Porridge
Potassium 88 16 Groat
Magnesium 51 5 Groat
Sugars 0.9 0.03 Porridge
Fiber 2.7 0.5 Groat
Copper 0.146 0.04 Groat
Zinc 0.61 0.13 Groat
Starch
Phosphorus 70 15 Groat
Sodium 4 6 Groat
Vitamin A 0 0
Vitamin E 0.09 0.02 Groat
Vitamin D 0 0
Vitamin B1 0.04 0.055 Porridge
Vitamin B2 0.039 0.025 Groat
Vitamin B3 0.94 0.52 Groat
Vitamin B5 0.359 0.071 Groat
Vitamin B6 0.077 0.013 Groat
Vitamin B12 0 0
Vitamin K 1.9 0.1 Groat
Folate 14 12 Groat
Trans Fat
Saturated Fat 0.134 0.033 Porridge
Monounsaturated Fat 0.188 0.028 Groat
Polyunsaturated fat 0.188 0.114 Groat
Tryptophan 0.049 0.02 Groat
Threonine 0.129 0.045 Groat
Isoleucine 0.127 0.063 Groat
Leucine 0.212 0.11 Groat
Lysine 0.172 0.037 Groat
Methionine 0.044 0.027 Groat
Phenylalanine 0.133 0.078 Groat
Valine 0.173 0.07 Groat
Histidine 0.079 0.033 Groat
Fructose 0.1 Groat

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 of the foods presented on this page can be found below.

  1. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.