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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 for wheat is 157% higher.
  • Wheat has a lower glycemic index (50) than porridge (66).

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" 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +155.9%
Contains more MagnesiumMagnesium +2780%
Contains more PotassiumPotassium +2593.8%
Contains more CopperCopper +1282.5%
Contains more ZincZinc +3100%
Contains more PhosphorusPhosphorus +3286.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3092.9%
~equal in Iron ~3.52mg

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%
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% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +661.8%
Contains more Vitamin B2Vitamin B2 +384%
Contains more Vitamin B3Vitamin B3 +1195.8%
Contains more Vitamin B5Vitamin B5 +1216.9%
Contains more Vitamin B6Vitamin B6 +3123.1%
Contains more FolateFolate +258.3%
~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 Wheat DV% diff.
Selenium 2.8µg 89.4µg 157%
Manganese 0mg 3.012mg 131%
Phosphorus 15mg 508mg 70%
Copper 0.04mg 0.553mg 57%
Vitamin B3 0.52mg 6.738mg 39%
Zinc 0.13mg 4.16mg 37%
Magnesium 5mg 144mg 33%
Vitamin B6 0.013mg 0.419mg 31%
Vitamin B1 0.055mg 0.419mg 30%
Protein 1.44g 13.68g 24%
Carbs 10.52g 71.13g 20%
Vitamin B5 0.071mg 0.935mg 17%
Calories 50kcal 339kcal 14%
Potassium 16mg 431mg 12%
Folate 12µg 43µg 8%
Vitamin B2 0.025mg 0.121mg 7%
Polyunsaturated fat 0.114g 0.978g 6%
Calcium 87mg 34mg 5%
Fats 0.21g 2.47g 3%
Iron 3.74mg 3.52mg 3%
Fiber 0.5g 2%
Saturated fat 0.033g 0.454g 2%
Monounsaturated fat 0.028g 0.344g 1%
Protein per 100 calories 2.9g 4g N/A
Calories per 10 g protein 347kcal 248kcal N/A
Weight per 100 calories 200g 29g N/A
Unsaturated / Saturated Fat ratio 4.3 2.9 N/A
Net carbs 10.02g 71.13g N/A
Sugar 0.03g N/A
Sodium 6mg 2mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.02mg 0.176mg 0%
Threonine 0.045mg 0.366mg 0%
Isoleucine 0.063mg 0.533mg 0%
Leucine 0.11mg 0.934mg 0%
Lysine 0.037mg 0.303mg 0%
Methionine 0.027mg 0.221mg 0%
Phenylalanine 0.078mg 0.681mg 0%
Valine 0.07mg 0.594mg 0%
Histidine 0.033mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +700.8%
Contains more ProteinProtein +850%
Contains more FatsFats +1076.2%
Contains more CarbsCarbs +576.1%
Contains more OtherOther +709.1%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +1128.6%
Contains more Poly. FatPolyunsaturated fat +757.9%

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. 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.