Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Oatmeal vs Porridge - In-Depth Nutrition Comparison

Compare

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.
  • 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
Copy 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" 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 Potassium +281.3%
Contains more Magnesium +420%
Contains more Copper +65%
Contains more Zinc +376.9%
Contains more Phosphorus +413.3%
Contains less Sodium -87.8%
Equal in Calcium - 87
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Iron +59.4%
Contains more Potassium +281.3%
Contains more Magnesium +420%
Contains more Copper +65%
Contains more Zinc +376.9%
Contains more Phosphorus +413.3%
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 Vitamin K +300%
Contains more Folate +266.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
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 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 Vitamin K +300%
Contains more Folate +266.7%

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
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 the food
Protein
14%
Oatmeal
9%
Porridge
Carbohydrates
12%
Oatmeal
11%
Porridge
Fats
6%
Oatmeal
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.
Oatmeal Porridge
Lower in Sugars 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

Which food is preferable in case of diets?

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

People also compare

Comparison summary

Which food contains less Sugars?
Porridge
Porridge contains less Sugars (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 ($)

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

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. 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.