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Porridge vs. Flour — In-Depth Nutrition Comparison

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The main differences between Porridge and Flour

  • Porridge contains less Vitamin B1, Selenium, Folate, Vitamin B2, Vitamin B3, Manganese, Phosphorus, Copper, Iron, and Fiber than Flour.
  • Daily need coverage for Vitamin B1 from Flour is 61% higher.

Food types used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Porridge vs Flour 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.
:
9
Flour
Contains more Calcium +480%
Contains more Iron +24.1%
Contains more Magnesium +340%
Contains more Phosphorus +620%
Contains more Potassium +568.8%
Contains less Sodium -66.7%
Contains more Zinc +438.5%
Contains more Copper +260%
Contains more Manganese +∞%
Contains more Selenium +1110.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +480%
Contains more Iron +24.1%
Contains more Magnesium +340%
Contains more Phosphorus +620%
Contains more Potassium +568.8%
Contains less Sodium -66.7%
Contains more Zinc +438.5%
Contains more Copper +260%
Contains more Manganese +∞%
Contains more Selenium +1110.7%

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.
:
9
Flour
Contains more Vitamin E +200%
Contains more Vitamin B1 +1327.3%
Contains more Vitamin B2 +1876%
Contains more Vitamin B3 +1035.4%
Contains more Vitamin B5 +516.9%
Contains more Vitamin B6 +238.5%
Contains more Folate +1425%
Contains more Vitamin K +200%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
Contains more Vitamin E +200%
Contains more Vitamin B1 +1327.3%
Contains more Vitamin B2 +1876%
Contains more Vitamin B3 +1035.4%
Contains more Vitamin B5 +516.9%
Contains more Vitamin B6 +238.5%
Contains more Folate +1425%
Contains more Vitamin K +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Flour
Contains more Water +635%
Contains more Protein +617.4%
Contains more Fats +366.7%
Contains more Carbs +625.4%
Contains more Other +109.1%
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Water +635%
Contains more Protein +617.4%
Contains more Fats +366.7%
Contains more Carbs +625.4%
Contains more Other +109.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Flour
Contains less Saturated Fat -78.7%
Contains more Monounsaturated Fat +210.7%
Contains more Polyunsaturated fat +262.3%
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains less Saturated Fat -78.7%
Contains more Monounsaturated Fat +210.7%
Contains more Polyunsaturated fat +262.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Flour Opinion
Net carbs 10.02g 73.61g Flour
Protein 1.44g 10.33g Flour
Fats 0.21g 0.98g Flour
Carbs 10.52g 76.31g Flour
Calories 50kcal 364kcal Flour
Sugar 0.03g 0.27g Porridge
Fiber 0.5g 2.7g Flour
Calcium 87mg 15mg Porridge
Iron 3.74mg 4.64mg Flour
Magnesium 5mg 22mg Flour
Phosphorus 15mg 108mg Flour
Potassium 16mg 107mg Flour
Sodium 6mg 2mg Flour
Zinc 0.13mg 0.7mg Flour
Copper 0.04mg 0.144mg Flour
Manganese 0mg 0.682mg Flour
Selenium 2.8µg 33.9µg Flour
Vitamin E 0.02mg 0.06mg Flour
Vitamin B1 0.055mg 0.785mg Flour
Vitamin B2 0.025mg 0.494mg Flour
Vitamin B3 0.52mg 5.904mg Flour
Vitamin B5 0.071mg 0.438mg Flour
Vitamin B6 0.013mg 0.044mg Flour
Folate 12µg 183µg Flour
Choline 10.4mg Flour
Vitamin K 0.1µg 0.3µg Flour
Tryptophan 0.02mg 0.127mg Flour
Threonine 0.045mg 0.281mg Flour
Isoleucine 0.063mg 0.357mg Flour
Leucine 0.11mg 0.71mg Flour
Lysine 0.037mg 0.228mg Flour
Methionine 0.027mg 0.183mg Flour
Phenylalanine 0.078mg 0.52mg Flour
Valine 0.07mg 0.415mg Flour
Histidine 0.033mg 0.23mg Flour
Saturated Fat 0.033g 0.155g Porridge
Monounsaturated Fat 0.028g 0.087g Flour
Polyunsaturated fat 0.114g 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
46%
Flour
Minerals Daily Need Coverage Score
21%
Porridge
59%
Flour

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.122g)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 6)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.