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Porridge vs Wheat gluten - In-Depth Nutrition Comparison

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A recap on differences between Porridge and Wheat gluten

  • Porridge has less Selenium, Phosphorus, Iron, Copper, Zinc, Calcium, and Polyunsaturated fat.
  • Wheat gluten covers your daily Selenium needs 67% more than Porridge.

Food varieties used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Vital wheat gluten.

Infographic

Porridge vs Wheat gluten 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -79.3%
Contains more Calcium +63.2%
Contains more Iron +39%
Contains more Magnesium +400%
Contains more Phosphorus +1633.3%
Contains more Potassium +525%
Contains more Zinc +553.8%
Contains more Copper +355%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 195% 18% 112% 9% 4% 24% 61%
Contains less Sodium -79.3%
Contains more Calcium +63.2%
Contains more Iron +39%
Contains more Magnesium +400%
Contains more Phosphorus +1633.3%
Contains more Potassium +525%
Contains more Zinc +553.8%
Contains more Copper +355%

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
:
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

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

All nutrients comparison - raw data values

Nutrient Porridge Wheat gluten Opinion
Net carbs 10.02g 13.19g Wheat gluten
Protein 1.44g 75.16g Wheat gluten
Fats 0.21g 1.85g Wheat gluten
Carbs 10.52g 13.79g Wheat gluten
Calories 50kcal 370kcal Wheat gluten
Starch g g
Fructose g g
Sugar 0.03g 0g Wheat gluten
Fiber 0.5g 0.6g Wheat gluten
Calcium 87mg 142mg Wheat gluten
Iron 3.74mg 5.2mg Wheat gluten
Magnesium 5mg 25mg Wheat gluten
Phosphorus 15mg 260mg Wheat gluten
Potassium 16mg 100mg Wheat gluten
Sodium 6mg 29mg Porridge
Zinc 0.13mg 0.85mg Wheat gluten
Copper 0.04mg 0.182mg Wheat gluten
Vitamin A 0IU 0IU
Vitamin E 0.02mg 0mg Porridge
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.055mg 0mg Porridge
Vitamin B2 0.025mg 0mg Porridge
Vitamin B3 0.52mg 0mg Porridge
Vitamin B5 0.071mg 0mg Porridge
Vitamin B6 0.013mg 0mg Porridge
Folate 12µg 0µg Porridge
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0µg Porridge
Tryptophan 0.02mg mg Porridge
Threonine 0.045mg mg Porridge
Isoleucine 0.063mg mg Porridge
Leucine 0.11mg mg Porridge
Lysine 0.037mg mg Porridge
Methionine 0.027mg mg Porridge
Phenylalanine 0.078mg mg Porridge
Valine 0.07mg mg Porridge
Histidine 0.033mg mg Porridge
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.033g 0.272g Porridge
Monounsaturated Fat 0.028g 0.156g Wheat gluten
Polyunsaturated fat 0.114g 0.81g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Wheat gluten
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
0
Wheat gluten
Mineral Summary Score
24
Porridge
58
Wheat gluten

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
451%
Wheat gluten
Carbohydrates
11%
Porridge
14%
Wheat gluten
Fats
1%
Porridge
9%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Wheat gluten
Wheat gluten is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.239g)
Which food is richer in vitamins?
Porridge
Porridge is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.