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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.

Infographic

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

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 Folate +16.7%
Contains more Vitamin K +1800%
Contains more Vitamin B1 +37.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
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 +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 Folate +16.7%
Contains more Vitamin K +1800%
Contains more Vitamin B1 +37.5%

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.
Groat Porridge
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Groat Porridge Opinion
Net carbs 17.24g 10.02g Groat
Protein 3.38g 1.44g Groat
Fats 0.62g 0.21g Groat
Carbs 19.94g 10.52g Groat
Calories 92kcal 50kcal Groat
Starch g g
Fructose 0.1g g Groat
Sugar 0.9g 0.03g Porridge
Fiber 2.7g 0.5g Groat
Calcium 7mg 87mg Porridge
Iron 0.8mg 3.74mg Porridge
Magnesium 51mg 5mg Groat
Phosphorus 70mg 15mg Groat
Potassium 88mg 16mg Groat
Sodium 4mg 6mg Groat
Zinc 0.61mg 0.13mg Groat
Copper 0.146mg 0.04mg Groat
Vitamin A 0IU 0IU
Vitamin E 0.09mg 0.02mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.04mg 0.055mg Porridge
Vitamin B2 0.039mg 0.025mg Groat
Vitamin B3 0.94mg 0.52mg Groat
Vitamin B5 0.359mg 0.071mg Groat
Vitamin B6 0.077mg 0.013mg Groat
Folate 14µg 12µg Groat
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0.1µg Groat
Tryptophan 0.049mg 0.02mg Groat
Threonine 0.129mg 0.045mg Groat
Isoleucine 0.127mg 0.063mg Groat
Leucine 0.212mg 0.11mg Groat
Lysine 0.172mg 0.037mg Groat
Methionine 0.044mg 0.027mg Groat
Phenylalanine 0.133mg 0.078mg Groat
Valine 0.173mg 0.07mg Groat
Histidine 0.079mg 0.033mg Groat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.134g 0.033g Porridge
Monounsaturated Fat 0.188g 0.028g Groat
Polyunsaturated fat 0.188g 0.114g Groat

Which food is preferable for your diet?

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

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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
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 food.
Protein
20%
Groat
9%
Porridge
Carbohydrates
20%
Groat
11%
Porridge
Fats
3%
Groat
1%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (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 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

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. 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.