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Porridge vs. Wheat gluten — In-Depth Nutrition Comparison

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A recap on the 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
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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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains less SodiumSodium -79.3%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +63.2%
Contains more PotassiumPotassium +525%
Contains more IronIron +39%
Contains more CopperCopper +355%
Contains more ZincZinc +553.8%
Contains more PhosphorusPhosphorus +1633.3%
Contains more SeleniumSelenium +1317.9%
~equal in Manganese ~mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Porridge Wheat gluten DV% diff.
Protein 1.44g 75.16g 147%
Selenium 2.8µg 39.7µg 67%
Phosphorus 15mg 260mg 35%
Iron 3.74mg 5.2mg 18%
Calories 50kcal 370kcal 16%
Copper 0.04mg 0.182mg 16%
Zinc 0.13mg 0.85mg 7%
Calcium 87mg 142mg 6%
Polyunsaturated fat 0.114g 0.81g 5%
Magnesium 5mg 25mg 5%
Vitamin B1 0.055mg 0mg 5%
Fats 0.21g 1.85g 3%
Folate 12µg 0µg 3%
Vitamin B3 0.52mg 0mg 3%
Vitamin B2 0.025mg 0mg 2%
Potassium 16mg 100mg 2%
Vitamin B5 0.071mg 0mg 1%
Vitamin B6 0.013mg 0mg 1%
Carbs 10.52g 13.79g 1%
Saturated fat 0.033g 0.272g 1%
Sodium 6mg 29mg 1%
Net carbs 10.02g 13.19g N/A
Sugar 0.03g 0g N/A
Fiber 0.5g 0.6g 0%
Vitamin E 0.02mg 0mg 0%
Vitamin K 0.1µg 0µg 0%
Monounsaturated fat 0.028g 0.156g 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more WaterWater +968.4%
Contains more ProteinProtein +5119.4%
Contains more FatsFats +781%
Contains more CarbsCarbs +31.1%
Contains more OtherOther +354.5%

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -87.9%
Contains more Mono. FatMonounsaturated fat +457.1%
Contains more Poly. FatPolyunsaturated fat +610.5%

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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. 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.