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Porridge vs. Whey — In-Depth Nutrition Comparison

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What are the differences between porridge and whey?

  • Porridge is higher in iron, yet whey is higher in vitamin B12, vitamin B2, and vitamin B5.
  • Porridge's daily need coverage for iron is 46% more.
  • Porridge has 2 times more calcium than whey. While porridge has 87mg of calcium, whey has only 47mg.
  • The amount of sugar in porridge is lower.
  • The glycemic index of whey is lower.

We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Whey, sweet, fluid types in this article.

Infographic

Porridge vs Whey 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%
Whey
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more CalciumCalcium +85.1%
Contains more IronIron +6133.3%
Contains more CopperCopper +900%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +47.4%
Contains more MagnesiumMagnesium +60%
Contains more PotassiumPotassium +906.3%
Contains more PhosphorusPhosphorus +206.7%
Contains more ManganeseManganese +∞%
~equal in Zinc ~0.13mg

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%
Whey
7
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +52.8%
Contains more Vitamin B3Vitamin B3 +602.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +532%
Contains more Vitamin B5Vitamin B5 +439.4%
Contains more Vitamin B6Vitamin B6 +138.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Porridge Whey DV% diff.
Iron 3.74mg 0.06mg 46%
Vitamin B12 0µg 0.28µg 12%
Vitamin B2 0.025mg 0.158mg 10%
Vitamin B5 0.071mg 0.383mg 6%
Copper 0.04mg 0.004mg 4%
Calcium 87mg 47mg 4%
Potassium 16mg 161mg 4%
Phosphorus 15mg 46mg 4%
Vitamin B3 0.52mg 0.074mg 3%
Choline 16mg 3%
Folate 12µg 1µg 3%
Sodium 6mg 54mg 2%
Vitamin B1 0.055mg 0.036mg 2%
Fiber 0.5g 0g 2%
Selenium 2.8µg 1.9µg 2%
Carbs 10.52g 5.14g 2%
Vitamin B6 0.013mg 0.031mg 1%
Saturated fat 0.033g 0.23g 1%
Polyunsaturated fat 0.114g 0.011g 1%
Protein 1.44g 0.85g 1%
Calories 50kcal 27kcal 1%
Magnesium 5mg 8mg 1%
Cholesterol 0mg 2mg 1%
Fats 0.21g 0.36g 0%
Vitamin C 0mg 0.1mg 0%
Net carbs 10.02g 5.14g N/A
Sugar 0.03g 5.14g N/A
Zinc 0.13mg 0.13mg 0%
Vitamin A 0µg 3µg 0%
Vitamin E 0.02mg 0mg 0%
Manganese 0mg 0.001mg 0%
Vitamin K 0.1µg 0µg 0%
Monounsaturated fat 0.028g 0.1g 0%
Tryptophan 0.02mg 0.013mg 0%
Threonine 0.045mg 0.054mg 0%
Isoleucine 0.063mg 0.047mg 0%
Leucine 0.11mg 0.078mg 0%
Lysine 0.037mg 0.068mg 0%
Methionine 0.027mg 0.016mg 0%
Phenylalanine 0.078mg 0.027mg 0%
Valine 0.07mg 0.046mg 0%
Histidine 0.033mg 0.016mg 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
Whey
3
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +69.4%
Contains more CarbsCarbs +104.7%
Contains more FatsFats +71.4%
Contains more OtherOther +140.9%
~equal in Water ~93.12g

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
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains less Sat. FatSaturated fat -85.7%
Contains more Poly. FatPolyunsaturated fat +936.4%
Contains more Mono. FatMonounsaturated fat +257.1%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.