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  6. Porridge vs. Khorasan wheat

Porridge vs. Khorasan wheat — In-Depth Nutrition Comparison

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Differences between porridge and khorasan wheat

  • Porridge contains less selenium, manganese, copper, phosphorus, vitamin B1, fiber, vitamin B3, zinc, magnesium, and vitamin B6 than khorasan wheat.
  • Khorasan wheat's daily need coverage for selenium is 143% higher.
  • Khorasan wheat has a lower glycemic index. The glycemic index of khorasan wheat is 40, while the glycemic index of porridge is 66.

The food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Wheat, KAMUT khorasan, uncooked.

Infographic

Porridge vs Khorasan wheat 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" 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more CalciumCalcium +295.5%
Contains more MagnesiumMagnesium +2500%
Contains more PotassiumPotassium +2418.8%
Contains more CopperCopper +1165%
Contains more ZincZinc +2730.8%
Contains more PhosphorusPhosphorus +2326.7%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2810.7%
~equal in Iron ~3.77mg

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2950%
Contains more Vitamin B1Vitamin B1 +929.1%
Contains more Vitamin B2Vitamin B2 +636%
Contains more Vitamin B3Vitamin B3 +1126%
Contains more Vitamin B5Vitamin B5 +1236.6%
Contains more Vitamin B6Vitamin B6 +1892.3%
Contains more Vitamin KVitamin K +1700%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Porridge Khorasan wheat DV% diff.
Selenium 2.8µg 81.5µg 143%
Manganese 0mg 2.735mg 119%
Copper 0.04mg 0.506mg 52%
Phosphorus 15mg 364mg 50%
Vitamin B1 0.055mg 0.566mg 43%
Fiber 0.5g 11.1g 42%
Vitamin B3 0.52mg 6.375mg 37%
Zinc 0.13mg 3.68mg 32%
Magnesium 5mg 130mg 30%
Protein 1.44g 14.54g 26%
Starch 52.41g 22%
Carbs 10.52g 70.58g 20%
Vitamin B6 0.013mg 0.259mg 19%
Vitamin B5 0.071mg 0.949mg 18%
Calories 50kcal 337kcal 14%
Vitamin B2 0.025mg 0.184mg 12%
Potassium 16mg 403mg 11%
Calcium 87mg 22mg 7%
Choline 25.8mg 5%
Vitamin E 0.02mg 0.61mg 4%
Fats 0.21g 2.13g 3%
Folate 12µg 3%
Polyunsaturated fat 0.114g 0.621g 3%
Saturated fat 0.033g 0.196g 1%
Vitamin K 0.1µg 1.8µg 1%
Net carbs 10.02g 59.48g N/A
Iron 3.74mg 3.77mg 0%
Sugar 0.03g 7.84g N/A
Sodium 6mg 5mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.005g N/A
Monounsaturated fat 0.028g 0.213g 0%
Tryptophan 0.02mg 0.13mg 0%
Threonine 0.045mg 0.442mg 0%
Isoleucine 0.063mg 0.566mg 0%
Leucine 0.11mg 1.112mg 0%
Lysine 0.037mg 0.416mg 0%
Methionine 0.027mg 0.251mg 0%
Phenylalanine 0.078mg 0.772mg 0%
Valine 0.07mg 0.687mg 0%
Histidine 0.033mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more WaterWater +691.4%
Contains more ProteinProtein +909.7%
Contains more FatsFats +914.3%
Contains more CarbsCarbs +570.9%
Contains more OtherOther +663.6%

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains less Sat. FatSaturated fat -83.2%
Contains more Mono. FatMonounsaturated fat +660.7%
Contains more Poly. FatPolyunsaturated fat +444.7%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.