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  6. Porridge vs. Oats

Porridge vs. Oats — In-Depth Nutrition Comparison

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Differences between porridge and oats

  • Porridge contains less manganese, phosphorus, copper, vitamin B1, magnesium, fiber, zinc, vitamin B5, iron, and potassium than oats.
  • Oats' daily need coverage for manganese is 214% higher.

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

Infographic

Porridge vs Oats infographic
Infographic link

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%
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more CalciumCalcium +61.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +3440%
Contains more PotassiumPotassium +2581.3%
Contains more IronIron +26.2%
Contains more CopperCopper +1465%
Contains more ZincZinc +2953.8%
Contains more PhosphorusPhosphorus +3386.7%
Contains less SodiumSodium -66.7%
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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Oats
Oats
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +1287.3%
Contains more Vitamin B2Vitamin B2 +456%
Contains more Vitamin B3Vitamin B3 +84.8%
Contains more Vitamin B5Vitamin B5 +1800%
Contains more Vitamin B6Vitamin B6 +815.4%
Contains more FolateFolate +366.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Oats DV% diff.
Manganese 0mg 4.916mg 214%
Phosphorus 15mg 523mg 73%
Copper 0.04mg 0.626mg 65%
Vitamin B1 0.055mg 0.763mg 59%
Magnesium 5mg 177mg 41%
Fiber 0.5g 10.6g 40%
Zinc 0.13mg 3.97mg 35%
Protein 1.44g 16.89g 31%
Vitamin B5 0.071mg 1.349mg 26%
Carbs 10.52g 66.27g 19%
Calories 50kcal 389kcal 17%
Polyunsaturated fat 0.114g 2.535g 16%
Potassium 16mg 429mg 12%
Iron 3.74mg 4.72mg 12%
Folate 12µg 56µg 11%
Fats 0.21g 6.9g 10%
Vitamin B2 0.025mg 0.139mg 9%
Vitamin B6 0.013mg 0.119mg 8%
Selenium 2.8µg 5%
Saturated fat 0.033g 1.217g 5%
Monounsaturated fat 0.028g 2.178g 5%
Calcium 87mg 54mg 3%
Vitamin B3 0.52mg 0.961mg 3%
Protein per 100 calories 2.9g 4.3g N/A
Calories per 10 g protein 347kcal 230kcal N/A
Weight per 100 calories 200g 26g N/A
Unsaturated / Saturated Fat ratio 4.3 3.9 N/A
Net carbs 10.02g 55.67g N/A
Sugar 0.03g N/A
Sodium 6mg 2mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.02mg 0.234mg 0%
Threonine 0.045mg 0.575mg 0%
Isoleucine 0.063mg 0.694mg 0%
Leucine 0.11mg 1.284mg 0%
Lysine 0.037mg 0.701mg 0%
Methionine 0.027mg 0.312mg 0%
Phenylalanine 0.078mg 0.895mg 0%
Valine 0.07mg 0.937mg 0%
Histidine 0.033mg 0.405mg 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
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +965.8%
Contains more ProteinProtein +1072.9%
Contains more FatsFats +3185.7%
Contains more CarbsCarbs +529.9%
Contains more OtherOther +681.8%

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +7678.6%
Contains more Poly. FatPolyunsaturated fat +2123.7%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.