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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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Flour
Contains more Calcium +480%
Contains more Iron +24.1%
Contains more Potassium +568.8%
Contains more Magnesium +340%
Contains more Copper +260%
Contains more Zinc +438.5%
Contains more Phosphorus +620%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Contains more Calcium +480%
Contains more Iron +24.1%
Contains more Potassium +568.8%
Contains more Magnesium +340%
Contains more Copper +260%
Contains more Zinc +438.5%
Contains more Phosphorus +620%
Contains less Sodium -66.7%

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
:
8
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 Vitamin K +200%
Contains more Folate +1425%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
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 Vitamin K +200%
Contains more Folate +1425%

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
50
Flour
Mineral Summary Score
24
Porridge
40
Flour

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
62%
Flour
Carbohydrates
11%
Porridge
76%
Flour
Fats
1%
Porridge
5%
Flour

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Porridge Flour Opinion
Calories 50 364 Flour
Protein 1.44 10.33 Flour
Fats 0.21 0.98 Flour
Vitamin C 0 0
Carbs 10.52 76.31 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 3.74 4.64 Flour
Calcium 87 15 Porridge
Potassium 16 107 Flour
Magnesium 5 22 Flour
Sugar 0.03 0.27 Porridge
Fiber 0.5 2.7 Flour
Copper 0.04 0.144 Flour
Zinc 0.13 0.7 Flour
Starch
Phosphorus 15 108 Flour
Sodium 6 2 Flour
Vitamin A 0 0
Vitamin E 0.02 0.06 Flour
Vitamin D 0 0
Vitamin B1 0.055 0.785 Flour
Vitamin B2 0.025 0.494 Flour
Vitamin B3 0.52 5.904 Flour
Vitamin B5 0.071 0.438 Flour
Vitamin B6 0.013 0.044 Flour
Vitamin B12 0 0
Vitamin K 0.1 0.3 Flour
Folate 12 183 Flour
Trans Fat
Saturated Fat 0.033 0.155 Porridge
Monounsaturated Fat 0.028 0.087 Flour
Polyunsaturated fat 0.114 0.413 Flour
Tryptophan 0.02 0.127 Flour
Threonine 0.045 0.281 Flour
Isoleucine 0.063 0.357 Flour
Leucine 0.11 0.71 Flour
Lysine 0.037 0.228 Flour
Methionine 0.027 0.183 Flour
Phenylalanine 0.078 0.52 Flour
Valine 0.07 0.415 Flour
Histidine 0.033 0.23 Flour
Fructose

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. 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.