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Oat vs. Porridge — In-Depth Nutrition Comparison

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Differences between Oat and Porridge

  • Porridge contains less Manganese, Phosphorus, Copper, Vitamin B1, Magnesium, Fiber, Zinc, Vitamin B5, Iron, and Potassium than Oat.
  • Oat's daily need coverage for Manganese is 214% higher.
  • Porridge contains 35 times less Magnesium than Oat. Oat contains 177mg of Magnesium, while Porridge contains 5mg.

The food types used in this comparison are Oats and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Oat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oat
8
:
Contains more Iron +26.2%
Contains more Magnesium +3440%
Contains more Phosphorus +3386.7%
Contains more Potassium +2581.3%
Contains less Sodium -66.7%
Contains more Zinc +2953.8%
Contains more Copper +1465%
Contains more Manganese +∞%
Contains more Calcium +61.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Iron +26.2%
Contains more Magnesium +3440%
Contains more Phosphorus +3386.7%
Contains more Potassium +2581.3%
Contains less Sodium -66.7%
Contains more Zinc +2953.8%
Contains more Copper +1465%
Contains more Manganese +∞%
Contains more Calcium +61.1%

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.
Oat
6
:
Contains more Vitamin B1 +1287.3%
Contains more Vitamin B2 +456%
Contains more Vitamin B3 +84.8%
Contains more Vitamin B5 +1800%
Contains more Vitamin B6 +815.4%
Contains more Folate +366.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 B1 +1287.3%
Contains more Vitamin B2 +456%
Contains more Vitamin B3 +84.8%
Contains more Vitamin B5 +1800%
Contains more Vitamin B6 +815.4%
Contains more Folate +366.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
4
:
Contains more Protein +1072.9%
Contains more Fats +3185.7%
Contains more Carbs +529.9%
Contains more Other +681.8%
Contains more Water +965.8%
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 Protein +1072.9%
Contains more Fats +3185.7%
Contains more Carbs +529.9%
Contains more Other +681.8%
Contains more Water +965.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
2
:
Contains more Monounsaturated Fat +7678.6%
Contains more Polyunsaturated fat +2123.7%
Contains less Saturated Fat -97.3%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +7678.6%
Contains more Polyunsaturated fat +2123.7%
Contains less Saturated Fat -97.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Porridge
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oat Porridge Opinion
Net carbs 55.67g 10.02g Oat
Protein 16.89g 1.44g Oat
Fats 6.9g 0.21g Oat
Carbs 66.27g 10.52g Oat
Calories 389kcal 50kcal Oat
Sugar 0.03g Oat
Fiber 10.6g 0.5g Oat
Calcium 54mg 87mg Porridge
Iron 4.72mg 3.74mg Oat
Magnesium 177mg 5mg Oat
Phosphorus 523mg 15mg Oat
Potassium 429mg 16mg Oat
Sodium 2mg 6mg Oat
Zinc 3.97mg 0.13mg Oat
Copper 0.626mg 0.04mg Oat
Manganese 4.916mg 0mg Oat
Selenium 2.8µg Porridge
Vitamin E 0.02mg Porridge
Vitamin B1 0.763mg 0.055mg Oat
Vitamin B2 0.139mg 0.025mg Oat
Vitamin B3 0.961mg 0.52mg Oat
Vitamin B5 1.349mg 0.071mg Oat
Vitamin B6 0.119mg 0.013mg Oat
Folate 56µg 12µg Oat
Vitamin K 0.1µg Porridge
Tryptophan 0.234mg 0.02mg Oat
Threonine 0.575mg 0.045mg Oat
Isoleucine 0.694mg 0.063mg Oat
Leucine 1.284mg 0.11mg Oat
Lysine 0.701mg 0.037mg Oat
Methionine 0.312mg 0.027mg Oat
Phenylalanine 0.895mg 0.078mg Oat
Valine 0.937mg 0.07mg Oat
Histidine 0.405mg 0.033mg Oat
Saturated Fat 1.217g 0.033g Porridge
Monounsaturated Fat 2.178g 0.028g Oat
Polyunsaturated fat 2.535g 0.114g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Oat
4%
Porridge
Minerals Daily Need Coverage Score
154%
Oat
21%
Porridge

Comparison summary

Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 1.184g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.6)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat
Oat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.