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Porridge vs. Groat — In-Depth Nutrition Comparison

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Differences between porridge and groat

  • Porridge has more iron, while groat has more copper, manganese, magnesium, phosphorus, vitamin B3, fiber, vitamin B2, vitamin B5, and zinc.
  • Groat's daily need coverage for copper is 118% higher.
  • Groat contains 2 times less iron than porridge. Porridge contains 3.74mg of iron, while groat contains 2.2mg.
  • Groat has a lower glycemic index. The glycemic index of groat is 54, while the glycemic index of porridge is 66.

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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Groat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +383.3%
Contains more IronIron +70%
Contains more MagnesiumMagnesium +4520%
Contains more PotassiumPotassium +2775%
Contains more CopperCopper +2650%
Contains more ZincZinc +1746.2%
Contains more PhosphorusPhosphorus +2213.3%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +196.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Groat
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +83.6%
Contains more Vitamin B2Vitamin B2 +1600%
Contains more Vitamin B3Vitamin B3 +1250%
Contains more Vitamin B5Vitamin B5 +1636.6%
Contains more Vitamin B6Vitamin B6 +1515.4%
Contains more FolateFolate +150%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Porridge Groat DV% diff.
Copper 0.04mg 1.1mg 118%
Manganese 0mg 1.3mg 57%
Magnesium 5mg 231mg 54%
Phosphorus 15mg 347mg 47%
Vitamin B3 0.52mg 7.02mg 41%
Fiber 0.5g 10g 38%
Vitamin B2 0.025mg 0.425mg 31%
Protein 1.44g 13.25g 24%
Vitamin B5 0.071mg 1.233mg 23%
Zinc 0.13mg 2.4mg 21%
Carbs 10.52g 71.5g 20%
Iron 3.74mg 2.2mg 19%
Vitamin B6 0.013mg 0.21mg 15%
Calories 50kcal 343kcal 15%
Potassium 16mg 460mg 13%
Selenium 2.8µg 8.3µg 10%
Calcium 87mg 18mg 7%
Polyunsaturated fat 0.114g 1.039g 6%
Folate 12µg 30µg 5%
Fats 0.21g 3.4g 5%
Vitamin B1 0.055mg 0.101mg 4%
Saturated fat 0.033g 0.741g 3%
Monounsaturated fat 0.028g 1.04g 3%
Net carbs 10.02g 61.5g N/A
Sugar 0.03g N/A
Sodium 6mg 1mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.02mg 0.192mg 0%
Threonine 0.045mg 0.506mg 0%
Isoleucine 0.063mg 0.498mg 0%
Leucine 0.11mg 0.832mg 0%
Lysine 0.037mg 0.672mg 0%
Methionine 0.027mg 0.172mg 0%
Phenylalanine 0.078mg 0.52mg 0%
Valine 0.07mg 0.678mg 0%
Histidine 0.033mg 0.309mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Groat
4
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more WaterWater +798.6%
Contains more ProteinProtein +820.1%
Contains more FatsFats +1519%
Contains more CarbsCarbs +579.7%
Contains more OtherOther +854.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -95.5%
Contains more Mono. FatMonounsaturated fat +3614.3%
Contains more Poly. FatPolyunsaturated fat +811.4%

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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. 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/170286/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.