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Porridge vs Groat - In-Depth Nutrition Comparison

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Summary of differences between Porridge and Groat

  • Porridge has more Iron, and Calcium, while Groat has more Manganese, Copper, Magnesium, Fiber, Phosphorus, and Vitamin B5.
  • Porridge covers your daily need of Iron 37% more than Groat.
  • Porridge contains 12 times more Calcium than Groat. While Porridge contains 87mg of Calcium, Groat contains only 7mg.

These are the specific foods used in this comparison Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Buckwheat groats, roasted, cooked.

Infographic

Porridge vs Groat 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
:
6
Groat
Contains more Calcium +1142.9%
Contains more Iron +367.5%
Contains more Magnesium +920%
Contains more Phosphorus +366.7%
Contains more Potassium +450%
Contains less Sodium -33.3%
Contains more Zinc +369.2%
Contains more Copper +265%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +1142.9%
Contains more Iron +367.5%
Contains more Magnesium +920%
Contains more Phosphorus +366.7%
Contains more Potassium +450%
Contains less Sodium -33.3%
Contains more Zinc +369.2%
Contains more Copper +265%

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
:
7
Groat
Contains more Vitamin B1 +37.5%
Contains more Vitamin E +350%
Contains more Vitamin B2 +56%
Contains more Vitamin B3 +80.8%
Contains more Vitamin B5 +405.6%
Contains more Vitamin B6 +492.3%
Contains more Folate +16.7%
Contains more Vitamin K +1800%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin B1 +37.5%
Contains more Vitamin E +350%
Contains more Vitamin B2 +56%
Contains more Vitamin B3 +80.8%
Contains more Vitamin B5 +405.6%
Contains more Vitamin B6 +492.3%
Contains more Folate +16.7%
Contains more Vitamin K +1800%

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 Groat
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Porridge Groat Opinion
Net carbs 10.02g 17.24g Groat
Protein 1.44g 3.38g Groat
Fats 0.21g 0.62g Groat
Carbs 10.52g 19.94g Groat
Calories 50kcal 92kcal Groat
Starch g g
Fructose g 0.1g Groat
Sugar 0.03g 0.9g Porridge
Fiber 0.5g 2.7g Groat
Calcium 87mg 7mg Porridge
Iron 3.74mg 0.8mg Porridge
Magnesium 5mg 51mg Groat
Phosphorus 15mg 70mg Groat
Potassium 16mg 88mg Groat
Sodium 6mg 4mg Groat
Zinc 0.13mg 0.61mg Groat
Copper 0.04mg 0.146mg Groat
Vitamin A 0IU 0IU
Vitamin E 0.02mg 0.09mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.055mg 0.04mg Porridge
Vitamin B2 0.025mg 0.039mg Groat
Vitamin B3 0.52mg 0.94mg Groat
Vitamin B5 0.071mg 0.359mg Groat
Vitamin B6 0.013mg 0.077mg Groat
Folate 12µg 14µg Groat
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 1.9µg Groat
Tryptophan 0.02mg 0.049mg Groat
Threonine 0.045mg 0.129mg Groat
Isoleucine 0.063mg 0.127mg Groat
Leucine 0.11mg 0.212mg Groat
Lysine 0.037mg 0.172mg Groat
Methionine 0.027mg 0.044mg Groat
Phenylalanine 0.078mg 0.133mg Groat
Valine 0.07mg 0.173mg Groat
Histidine 0.033mg 0.079mg Groat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.033g 0.134g Porridge
Monounsaturated Fat 0.028g 0.188g Groat
Polyunsaturated fat 0.114g 0.188g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Groat
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
4
Porridge
8
Groat
Mineral Summary Score
24
Porridge
22
Groat

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
20%
Groat
Carbohydrates
11%
Porridge
20%
Groat
Fats
1%
Porridge
3%
Groat

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.101g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2.4)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Groat
Groat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.