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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.

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
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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 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% 0.6% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Porridge Khorasan wheat
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Porridge Khorasan wheat Opinion
Calories 50kcal 337kcal Khorasan wheat
Protein 1.44g 14.54g Khorasan wheat
Fats 0.21g 2.13g Khorasan wheat
Net carbs 10.02g 59.48g Khorasan wheat
Carbs 10.52g 70.58g Khorasan wheat
Magnesium 5mg 130mg Khorasan wheat
Calcium 87mg 22mg Porridge
Potassium 16mg 403mg Khorasan wheat
Iron 3.74mg 3.77mg Khorasan wheat
Sugar 0.03g 7.84g Porridge
Fiber 0.5g 11.1g Khorasan wheat
Copper 0.04mg 0.506mg Khorasan wheat
Zinc 0.13mg 3.68mg Khorasan wheat
Starch 52.41g Khorasan wheat
Phosphorus 15mg 364mg Khorasan wheat
Sodium 6mg 5mg Khorasan wheat
Vitamin A 0IU 10IU Khorasan wheat
Vitamin A RAE 0µg 1µg Khorasan wheat
Vitamin E 0.02mg 0.61mg Khorasan wheat
Manganese 0mg 2.735mg Khorasan wheat
Selenium 2.8µg 81.5µg Khorasan wheat
Vitamin B1 0.055mg 0.566mg Khorasan wheat
Vitamin B2 0.025mg 0.184mg Khorasan wheat
Vitamin B3 0.52mg 6.375mg Khorasan wheat
Vitamin B5 0.071mg 0.949mg Khorasan wheat
Vitamin B6 0.013mg 0.259mg Khorasan wheat
Vitamin K 0.1µg 1.8µg Khorasan wheat
Folate 12µg Porridge
Trans Fat 0.005g Porridge
Choline 25.8mg Khorasan wheat
Saturated Fat 0.033g 0.196g Porridge
Monounsaturated Fat 0.028g 0.213g Khorasan wheat
Polyunsaturated fat 0.114g 0.621g Khorasan wheat
Tryptophan 0.02mg 0.13mg Khorasan wheat
Threonine 0.045mg 0.442mg Khorasan wheat
Isoleucine 0.063mg 0.566mg Khorasan wheat
Leucine 0.11mg 1.112mg Khorasan wheat
Lysine 0.037mg 0.416mg Khorasan wheat
Methionine 0.027mg 0.251mg Khorasan wheat
Phenylalanine 0.078mg 0.772mg Khorasan wheat
Valine 0.07mg 0.687mg Khorasan wheat
Histidine 0.033mg 0.379mg Khorasan wheat
Fructose 0.11g Khorasan wheat
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Khorasan wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Porridge
35%
Khorasan wheat
Minerals Daily Need Coverage Score
21%
Porridge
150%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 7.81g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.163g)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is richer in vitamins?
Khorasan wheat
Khorasan wheat 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

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.