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Porridge vs. Millet flour — In-Depth Nutrition Comparison

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Significant differences between porridge and millet flour

  • The amount of copper, selenium, manganese, phosphorus, vitamin B3, vitamin B1, vitamin B6, magnesium, vitamin B5, and zinc in millet flour is higher than in porridge.
  • Millet flour covers your daily copper needs 55% more than porridge.

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

Infographic

Porridge vs Millet flour 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +521.4%
Contains more MagnesiumMagnesium +2280%
Contains more PotassiumPotassium +1300%
Contains more CopperCopper +1237.5%
Contains more ZincZinc +1923.1%
Contains more PhosphorusPhosphorus +1800%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1067.9%
~equal in Iron ~3.94mg

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% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B1Vitamin B1 +650.9%
Contains more Vitamin B2Vitamin B2 +192%
Contains more Vitamin B3Vitamin B3 +1057.7%
Contains more Vitamin B5Vitamin B5 +1684.5%
Contains more Vitamin B6Vitamin B6 +2761.5%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +250%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more WaterWater +910.5%
Contains more ProteinProtein +646.5%
Contains more FatsFats +1923.8%
Contains more CarbsCarbs +614.1%
Contains more OtherOther +450%

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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -93.8%
Contains more Mono. FatMonounsaturated fat +3200%
Contains more Poly. FatPolyunsaturated fat +2196.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Millet flour DV% diff.
Copper 0.04mg 0.535mg 55%
Selenium 2.8µg 32.7µg 54%
Manganese 0mg 1.002mg 44%
Phosphorus 15mg 285mg 39%
Vitamin B3 0.52mg 6.02mg 34%
Vitamin B1 0.055mg 0.413mg 30%
Starch 69.88g 29%
Vitamin B6 0.013mg 0.372mg 28%
Magnesium 5mg 119mg 27%
Vitamin B5 0.071mg 1.267mg 24%
Zinc 0.13mg 2.63mg 23%
Carbs 10.52g 75.12g 22%
Protein 1.44g 10.75g 19%
Polyunsaturated fat 0.114g 2.618g 17%
Calories 50kcal 382kcal 17%
Fiber 0.5g 3.5g 12%
Folate 12µg 42µg 8%
Calcium 87mg 14mg 7%
Potassium 16mg 224mg 6%
Fats 0.21g 4.25g 6%
Vitamin B2 0.025mg 0.073mg 4%
Iron 3.74mg 3.94mg 3%
Monounsaturated fat 0.028g 0.924g 2%
Saturated fat 0.033g 0.536g 2%
Vitamin E 0.02mg 0.11mg 1%
Vitamin K 0.1µg 0.8µg 1%
Net carbs 10.02g 71.62g N/A
Sugar 0.03g 1.66g N/A
Sodium 6mg 4mg 0%
Trans fat 0.002g N/A
Tryptophan 0.02mg 0.17mg 0%
Threonine 0.045mg 0.354mg 0%
Isoleucine 0.063mg 0.473mg 0%
Leucine 0.11mg 1.537mg 0%
Lysine 0.037mg 0.144mg 0%
Methionine 0.027mg 0.319mg 0%
Phenylalanine 0.078mg 0.675mg 0%
Valine 0.07mg 0.584mg 0%
Histidine 0.033mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Millet flour
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
33%
Millet flour
Minerals Daily Need Coverage Score
21%
Porridge
94%
Millet flour

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 1.63g)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 0.503g)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 4)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is richer in vitamins?
Millet flour
Millet flour 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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.