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Oatmeal vs Porridge - In-Depth Nutrition Comparison

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What are the main differences between Oatmeal and Porridge?

  • Oatmeal is richer in Iron, Vitamin B6, Vitamin B1, Vitamin B3, Vitamin B2, Phosphorus, Folate, and Magnesium, yet Porridge is richer in Manganese, and Vitamin A RAE.
  • Oatmeal's daily need coverage for Iron is 28% higher.
  • Oatmeal has 22 times more Vitamin B6 than Porridge. Oatmeal has 0.29mg of Vitamin B6, while Porridge has 0.013mg.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this comparison.

Infographic

Oatmeal 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
Contains more Iron +59.4%
Contains more Magnesium +420%
Contains more Phosphorus +413.3%
Contains more Potassium +281.3%
Contains more Zinc +376.9%
Contains more Copper +65%
Contains less Sodium -87.8%
Equal in Calcium - 87
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Iron +59.4%
Contains more Magnesium +420%
Contains more Phosphorus +413.3%
Contains more Potassium +281.3%
Contains more Zinc +376.9%
Contains more Copper +65%
Contains less Sodium -87.8%
Equal in Calcium - 87

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
:
Contains more Vitamin A +∞%
Contains more Vitamin E +250%
Contains more Vitamin B1 +372.7%
Contains more Vitamin B2 +760%
Contains more Vitamin B3 +481.7%
Contains more Vitamin B5 +346.5%
Contains more Vitamin B6 +2130.8%
Contains more Folate +266.7%
Contains more Vitamin K +300%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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 A +∞%
Contains more Vitamin E +250%
Contains more Vitamin B1 +372.7%
Contains more Vitamin B2 +760%
Contains more Vitamin B3 +481.7%
Contains more Vitamin B5 +346.5%
Contains more Vitamin B6 +2130.8%
Contains more Folate +266.7%
Contains more Vitamin K +300%

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.
Oatmeal Porridge
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Porridge Opinion
Net carbs 9.97g 10.02g Porridge
Protein 2.37g 1.44g Oatmeal
Fats 1.36g 0.21g Oatmeal
Carbs 11.67g 10.52g Oatmeal
Calories 68kcal 50kcal Oatmeal
Starch 10.37g g Oatmeal
Fructose 0g g Oatmeal
Sugar 0.46g 0.03g Porridge
Fiber 1.7g 0.5g Oatmeal
Calcium 80mg 87mg Porridge
Iron 5.96mg 3.74mg Oatmeal
Magnesium 26mg 5mg Oatmeal
Phosphorus 77mg 15mg Oatmeal
Potassium 61mg 16mg Oatmeal
Sodium 49mg 6mg Porridge
Zinc 0.62mg 0.13mg Oatmeal
Copper 0.066mg 0.04mg Oatmeal
Vitamin A 433IU 0IU Oatmeal
Vitamin E 0.07mg 0.02mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.26mg 0.055mg Oatmeal
Vitamin B2 0.215mg 0.025mg Oatmeal
Vitamin B3 3.025mg 0.52mg Oatmeal
Vitamin B5 0.317mg 0.071mg Oatmeal
Vitamin B6 0.29mg 0.013mg Oatmeal
Folate 44µg 12µg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 0.1µg Oatmeal
Tryptophan 0.04mg 0.02mg Oatmeal
Threonine 0.083mg 0.045mg Oatmeal
Isoleucine 0.105mg 0.063mg Oatmeal
Leucine 0.2mg 0.11mg Oatmeal
Lysine 0.135mg 0.037mg Oatmeal
Methionine 0.04mg 0.027mg Oatmeal
Phenylalanine 0.13mg 0.078mg Oatmeal
Valine 0.151mg 0.07mg Oatmeal
Histidine 0.057mg 0.033mg Oatmeal
Cholesterol 0mg 0mg
Trans Fat 0.003g g Porridge
Saturated Fat 0.226g 0.033g Porridge
Monounsaturated Fat 0.391g 0.028g Oatmeal
Polyunsaturated fat 0.426g 0.114g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
27
Oatmeal
4
Porridge
Mineral Summary Score
44
Oatmeal
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
14%
Oatmeal
9%
Porridge
Carbohydrates
12%
Oatmeal
11%
Porridge
Fats
6%
Oatmeal
1%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.193g)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.