Porridge vs. Wheat — In-Depth Nutrition Comparison
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Important differences between porridge and wheat
- Porridge has more iron and calcium; however, wheat has more selenium, manganese, phosphorus, copper, zinc, fiber, vitamin B3, and magnesium.
- Wheat's daily need coverage for selenium is 53% more.
- Porridge has 10 times more calcium than wheat. Porridge has 87mg of calcium, while wheat has 9mg.
- Porridge has a higher glycemic index than wheat.
The food varieties used in the comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Wheat, KAMUT khorasan, cooked.
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.
| Contains more CalciumCalcium | +866.7% |
| Contains more IronIron | +112.5% |
| Contains less SodiumSodium | -25% |
| Contains more MagnesiumMagnesium | +860% |
| Contains more PotassiumPotassium | +925% |
| Contains more CopperCopper | +417.5% |
| Contains more ZincZinc | +1315.4% |
| Contains more PhosphorusPhosphorus | +880% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +1039.3% |
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.
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +1100% |
| Contains more Vitamin B1Vitamin B1 | +72.7% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin B3Vitamin B3 | +343.3% |
| Contains more Vitamin B6Vitamin B6 | +438.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 2.8µg | 31.9µg | 53% |
| Manganese | 0mg | 1.03mg | 45% |
| Iron | 3.74mg | 1.76mg | 25% |
| Copper | 0.04mg | 0.207mg | 19% |
| Phosphorus | 15mg | 147mg | 19% |
| Zinc | 0.13mg | 1.84mg | 16% |
| Fiber | 0.5g | 4.3g | 15% |
| Vitamin B3 | 0.52mg | 2.305mg | 11% |
| Magnesium | 5mg | 48mg | 10% |
| Protein | 1.44g | 5.71g | 9% |
| Calcium | 87mg | 9mg | 8% |
| Carbs | 10.52g | 27.6g | 6% |
| Calories | 50kcal | 132kcal | 4% |
| Potassium | 16mg | 164mg | 4% |
| Vitamin B6 | 0.013mg | 0.07mg | 4% |
| Vitamin B1 | 0.055mg | 0.095mg | 3% |
| Polyunsaturated fat | 0.114g | 0.243g | 1% |
| Vitamin E | 0.02mg | 0.24mg | 1% |
| Fats | 0.21g | 0.83g | 1% |
| Vitamin B5 | 0.071mg | 1% | |
| Net carbs | 10.02g | 23.3g | N/A |
| Sugar | 0.03g | 3.07g | N/A |
| Sodium | 6mg | 8mg | 0% |
| Vitamin B2 | 0.025mg | 0.03mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Folate | 12µg | 11µg | 0% |
| Trans fat | 0.002g | N/A | |
| Saturated fat | 0.033g | 0.077g | 0% |
| Monounsaturated fat | 0.028g | 0.084g | 0% |
| Tryptophan | 0.02mg | 0.051mg | 0% |
| Threonine | 0.045mg | 0.172mg | 0% |
| Isoleucine | 0.063mg | 0.22mg | 0% |
| Leucine | 0.11mg | 0.432mg | 0% |
| Lysine | 0.037mg | 0.161mg | 0% |
| Methionine | 0.027mg | 0.097mg | 0% |
| Phenylalanine | 0.078mg | 0.3mg | 0% |
| Valine | 0.07mg | 0.267mg | 0% |
| Histidine | 0.033mg | 0.147mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +34.4% |
| Contains more ProteinProtein | +296.5% |
| Contains more FatsFats | +295.2% |
| Contains more CarbsCarbs | +162.4% |
| Contains more OtherOther | +209.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -57.1% |
| Contains more Mono. FatMonounsaturated fat | +200% |
| Contains more Poly. FatPolyunsaturated fat | +113.2% |
