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Porridge vs Wheat - In-Depth Nutrition Comparison

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How are Porridge and Wheat different?

  • Wheat has more Selenium, Manganese, Phosphorus, Copper, Vitamin B3, Zinc, Magnesium, Vitamin B6, Vitamin B1, and Vitamin B5 than Porridge.
  • Daily need coverage for Selenium from Wheat is 157% higher.

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Wheat, durum are the varieties used in this article.

Infographic

Porridge vs Wheat 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
Wheat
Contains more Calcium +155.9%
Contains more Magnesium +2780%
Contains more Phosphorus +3286.7%
Contains more Potassium +2593.8%
Contains less Sodium -66.7%
Contains more Zinc +3100%
Contains more Copper +1282.5%
Equal in Iron - 3.52
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Calcium +155.9%
Contains more Magnesium +2780%
Contains more Phosphorus +3286.7%
Contains more Potassium +2593.8%
Contains less Sodium -66.7%
Contains more Zinc +3100%
Contains more Copper +1282.5%
Equal in Iron - 3.52

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
:
6
Wheat
Contains more Vitamin B1 +661.8%
Contains more Vitamin B2 +384%
Contains more Vitamin B3 +1195.8%
Contains more Vitamin B5 +1216.9%
Contains more Vitamin B6 +3123.1%
Contains more Folate +258.3%
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% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin B1 +661.8%
Contains more Vitamin B2 +384%
Contains more Vitamin B3 +1195.8%
Contains more Vitamin B5 +1216.9%
Contains more Vitamin B6 +3123.1%
Contains more Folate +258.3%

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

All nutrients comparison - raw data values

Nutrient Porridge Wheat Opinion
Net carbs 10.02g 71.13g Wheat
Protein 1.44g 13.68g Wheat
Fats 0.21g 2.47g Wheat
Carbs 10.52g 71.13g Wheat
Calories 50kcal 339kcal Wheat
Starch g g
Fructose g g
Sugar 0.03g g Wheat
Fiber 0.5g g Porridge
Calcium 87mg 34mg Porridge
Iron 3.74mg 3.52mg Porridge
Magnesium 5mg 144mg Wheat
Phosphorus 15mg 508mg Wheat
Potassium 16mg 431mg Wheat
Sodium 6mg 2mg Wheat
Zinc 0.13mg 4.16mg Wheat
Copper 0.04mg 0.553mg Wheat
Vitamin A 0IU 0IU
Vitamin E 0.02mg mg Porridge
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.055mg 0.419mg Wheat
Vitamin B2 0.025mg 0.121mg Wheat
Vitamin B3 0.52mg 6.738mg Wheat
Vitamin B5 0.071mg 0.935mg Wheat
Vitamin B6 0.013mg 0.419mg Wheat
Folate 12µg 43µg Wheat
Vitamin B12 0µg 0µg
Vitamin K 0.1µg µg Porridge
Tryptophan 0.02mg 0.176mg Wheat
Threonine 0.045mg 0.366mg Wheat
Isoleucine 0.063mg 0.533mg Wheat
Leucine 0.11mg 0.934mg Wheat
Lysine 0.037mg 0.303mg Wheat
Methionine 0.027mg 0.221mg Wheat
Phenylalanine 0.078mg 0.681mg Wheat
Valine 0.07mg 0.594mg Wheat
Histidine 0.033mg 0.322mg Wheat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.033g 0.454g Porridge
Monounsaturated Fat 0.028g 0.344g Wheat
Polyunsaturated fat 0.114g 0.978g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Wheat
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
37
Wheat
Mineral Summary Score
24
Porridge
100
Wheat

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
82%
Wheat
Carbohydrates
11%
Porridge
71%
Wheat
Fats
1%
Porridge
11%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.421g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.4)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.