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Porridge vs Bread - In-Depth Nutrition Comparison

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How are Porridge and Bread different?

  • Bread is higher than Porridge in Manganese, Selenium, Vitamin B3, Vitamin B1, Vitamin B2, Phosphorus, Folate, Copper, and Fiber.
  • Bread covers your daily need of Manganese 60% more than Porridge.
  • Porridge is lower in Sodium.

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Bread, wheat, toasted types were used in this article.

Infographic

Porridge vs Bread 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
:
7
Bread
Contains less Sodium -99%
Contains more Calcium +89.7%
Contains more Potassium +1293.8%
Contains more Magnesium +1080%
Contains more Copper +395%
Contains more Zinc +1030.8%
Contains more Phosphorus +1153.3%
Equal in Iron - 4.09
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Contains less Sodium -99%
Contains more Calcium +89.7%
Contains more Potassium +1293.8%
Contains more Magnesium +1080%
Contains more Copper +395%
Contains more Zinc +1030.8%
Contains more Phosphorus +1153.3%
Equal in Iron - 4.09

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
:
9
Bread
Contains more Vitamin C +∞%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +698.2%
Contains more Vitamin B2 +1428%
Contains more Vitamin B3 +1101.9%
Contains more Vitamin B5 +542.3%
Contains more Vitamin B6 +1076.9%
Contains more Vitamin K +5600%
Contains more Folate +616.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Contains more Vitamin C +∞%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +698.2%
Contains more Vitamin B2 +1428%
Contains more Vitamin B3 +1101.9%
Contains more Vitamin B5 +542.3%
Contains more Vitamin B6 +1076.9%
Contains more Vitamin K +5600%
Contains more Folate +616.7%

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.
Porridge Bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Porridge Bread Opinion
Calories 50kcal 313kcal Bread
Protein 1.44g 12.96g Bread
Fats 0.21g 4.27g Bread
Vitamin C 0mg 0.2mg Bread
Net carbs 10.02g 51.07g Bread
Carbs 10.52g 55.77g Bread
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 3.74mg 4.09mg Bread
Calcium 87mg 165mg Bread
Potassium 16mg 223mg Bread
Magnesium 5mg 59mg Bread
Sugar 0.03g 6.42g Porridge
Fiber 0.5g 4.7g Bread
Copper 0.04mg 0.198mg Bread
Zinc 0.13mg 1.47mg Bread
Starch g g
Phosphorus 15mg 188mg Bread
Sodium 6mg 601mg Porridge
Vitamin A 0IU 0IU
Vitamin E 0.02mg 0.24mg Bread
Vitamin D 0µg 0µg
Vitamin B1 0.055mg 0.439mg Bread
Vitamin B2 0.025mg 0.382mg Bread
Vitamin B3 0.52mg 6.25mg Bread
Vitamin B5 0.071mg 0.456mg Bread
Vitamin B6 0.013mg 0.153mg Bread
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 5.7µg Bread
Folate 12µg 86µg Bread
Trans Fat g g
Saturated Fat 0.033g 0.989g Porridge
Monounsaturated Fat 0.028g 1.019g Bread
Polyunsaturated fat 0.114g 1.72g Bread
Tryptophan 0.02mg 0.092mg Bread
Threonine 0.045mg 0.299mg Bread
Isoleucine 0.063mg 0.258mg Bread
Leucine 0.11mg 0.461mg Bread
Lysine 0.037mg 0.215mg Bread
Methionine 0.027mg 0.105mg Bread
Phenylalanine 0.078mg 0.315mg Bread
Valine 0.07mg 0.31mg Bread
Histidine 0.033mg 0.15mg Bread
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Bread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
4
Porridge
38
Bread
Mineral Summary Score
24
Porridge
66
Bread

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
9%
Porridge
78%
Bread
Carbohydrates
11%
Porridge
56%
Bread
Fats
1%
Porridge
20%
Bread

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 6.39g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 595mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.956g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.3)
Which food is lower in glycemic index?
Bread
Bread is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
  2. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.