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Porridge vs. Milkshake — In-Depth Nutrition Comparison

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The main differences between porridge and milkshake

  • Porridge has more iron; however, milkshake has more vitamin B12, phosphorus, vitamin B2, vitamin D, vitamin B5, and calcium.
  • Daily need coverage for iron for porridge is 46% higher.
  • Porridge is lower in saturated fat.
  • Porridge has a higher glycemic index than milkshake.

Food types used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Milk shakes, thick vanilla.

Infographic

Porridge vs Milkshake 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 44% 16% 3.8% 17% 11% 49% 12% 1.8% 13%
Contains more IronIron +3640%
Contains less SodiumSodium -93.7%
Contains more SeleniumSelenium +21.7%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +67.8%
Contains more PotassiumPotassium +1043.8%
Contains more CopperCopper +27.5%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +666.7%
Contains more ManganeseManganese +∞%

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%
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% 8.3% 1% 18% 7.5% 45% 2.7% 22% 9.7% 65% 0.5% 5.3% 7.8%
Contains more Vitamin B1Vitamin B1 +83.3%
Contains more Vitamin B3Vitamin B3 +256.2%
Contains more FolateFolate +71.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +680%
Contains more Vitamin B5Vitamin B5 +418.3%
Contains more Vitamin B6Vitamin B6 +223.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin C ~0mg

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
4% 3% 18% 74%
Protein: 3.86 g
Fats: 3.03 g
Carbs: 17.75 g
Water: 74.45 g
Other: 0.91 g
Contains more WaterWater +17.7%
Contains more ProteinProtein +168.1%
Contains more FatsFats +1342.9%
Contains more CarbsCarbs +68.7%
Contains more OtherOther +313.6%

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
66% 30% 4%
Saturated fat: Sat. Fat 1.886 g
Monounsaturated fat: Mono. Fat 0.875 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +3025%
~equal in Polyunsaturated fat ~0.113g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Porridge Milkshake
Lower in Cholesterol ok
Lower in Sugar 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 price Equal

All nutrients comparison - raw data values

Nutrient Porridge Milkshake DV% diff.
Iron 3.74mg 0.1mg 46%
Vitamin B12 0µg 0.52µg 22%
Phosphorus 15mg 115mg 14%
Vitamin B2 0.025mg 0.195mg 13%
Saturated fat 0.033g 1.886g 8%
Vitamin B5 0.071mg 0.368mg 6%
Vitamin D 0IU 48IU 6%
Calcium 87mg 146mg 6%
Vitamin D 0µg 1.2µg 6%
Protein 1.44g 3.86g 5%
Potassium 16mg 183mg 5%
Fats 0.21g 3.03g 4%
Cholesterol 0mg 12mg 4%
Sodium 6mg 95mg 4%
Vitamin A 0µg 25µg 3%
Calories 50kcal 112kcal 3%
Choline 14.3mg 3%
Zinc 0.13mg 0.39mg 2%
Vitamin B6 0.013mg 0.042mg 2%
Fiber 0.5g 0g 2%
Magnesium 5mg 12mg 2%
Carbs 10.52g 17.75g 2%
Vitamin B1 0.055mg 0.03mg 2%
Monounsaturated fat 0.028g 0.875g 2%
Vitamin B3 0.52mg 0.146mg 2%
Folate 12µg 7µg 1%
Selenium 2.8µg 2.3µg 1%
Manganese 0mg 0.014mg 1%
Copper 0.04mg 0.051mg 1%
Net carbs 10.02g 17.75g N/A
Sugar 0.03g 17.75g N/A
Vitamin E 0.02mg 0.05mg 0%
Vitamin K 0.1µg 0.2µg 0%
Polyunsaturated fat 0.114g 0.113g 0%
Tryptophan 0.02mg 0.054mg 0%
Threonine 0.045mg 0.174mg 0%
Isoleucine 0.063mg 0.234mg 0%
Leucine 0.11mg 0.378mg 0%
Lysine 0.037mg 0.306mg 0%
Methionine 0.027mg 0.097mg 0%
Phenylalanine 0.078mg 0.186mg 0%
Valine 0.07mg 0.258mg 0%
Histidine 0.033mg 0.105mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Milkshake
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
4%
Porridge
15%
Milkshake
Minerals Daily Need Coverage Score
21%
Porridge
18%
Milkshake

Comparison summary

Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 17.72g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 89mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 1.853g)
Which food is lower in glycemic index?
Milkshake
Milkshake is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Milkshake
Milkshake is relatively richer in minerals
Which food is richer in vitamins?
Milkshake
Milkshake is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Milkshake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170884/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.