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Milk vs. Porridge — In-Depth Nutrition Comparison

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A recap on differences between milk and porridge

  • Milk has more vitamin B12, vitamin B2, phosphorus, vitamin D, and vitamin B5; however, porridge is higher in iron.
  • Porridge covers your daily iron needs 46% more than milk.
  • Porridge has less sugar.
  • The glycemic index of porridge is higher.

Food varieties used in this article are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Milk 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.
Milk
Milk
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +43.7%
Contains more PotassiumPotassium +837.5%
Contains more ZincZinc +223.1%
Contains more PhosphorusPhosphorus +533.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +17.9%
Contains more IronIron +12366.7%
Contains more CopperCopper +300%
Contains less SodiumSodium -86.4%

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.
Milk
Milk
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +640%
Contains more Vitamin B5Vitamin B5 +408.5%
Contains more Vitamin B6Vitamin B6 +184.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B3Vitamin B3 +459.1%
Contains more FolateFolate +140%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Milk Porridge DV% diff.
Iron 0.03mg 3.74mg 46%
Vitamin B12 0.47µg 0µg 20%
Vitamin B2 0.185mg 0.025mg 12%
Phosphorus 95mg 15mg 11%
Vitamin B5 0.361mg 0.071mg 6%
Vitamin D 48IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Vitamin A 58µg 0µg 6%
Protein 3.37g 1.44g 4%
Calcium 125mg 87mg 4%
Potassium 150mg 16mg 4%
Vitamin B3 0.093mg 0.52mg 3%
Choline 17.7mg 3%
Saturated fat 0.633g 0.033g 3%
Vitamin B1 0.02mg 0.055mg 3%
Zinc 0.42mg 0.13mg 3%
Copper 0.01mg 0.04mg 3%
Folate 5µg 12µg 2%
Sodium 44mg 6mg 2%
Fiber 0g 0.5g 2%
Cholesterol 5mg 0mg 2%
Carbs 4.99g 10.52g 2%
Vitamin B6 0.037mg 0.013mg 2%
Monounsaturated fat 0.277g 0.028g 1%
Magnesium 11mg 5mg 1%
Selenium 3.3µg 2.8µg 1%
Polyunsaturated fat 0.035g 0.114g 1%
Fats 0.97g 0.21g 1%
Calories 42kcal 50kcal 0%
Net carbs 4.99g 10.02g N/A
Sugar 5.2g 0.03g N/A
Vitamin E 0.01mg 0.02mg 0%
Manganese 0.003mg 0mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.043mg 0.02mg 0%
Threonine 0.143mg 0.045mg 0%
Isoleucine 0.174mg 0.063mg 0%
Leucine 0.319mg 0.11mg 0%
Lysine 0.282mg 0.037mg 0%
Methionine 0.088mg 0.027mg 0%
Phenylalanine 0.174mg 0.078mg 0%
Valine 0.22mg 0.07mg 0%
Histidine 0.101mg 0.033mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
4
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +134%
Contains more FatsFats +361.9%
Contains more OtherOther +240.9%
Contains more CarbsCarbs +110.8%
~equal in Water ~87.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +889.3%
Contains less Sat. FatSaturated fat -94.8%
Contains more Poly. FatPolyunsaturated fat +225.7%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.