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  6. Wafer vs. Porridge

Wafer vs. Porridge — In-Depth Nutrition Comparison

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Significant differences between Wafer and Porridge

  • The amount of Copper, Manganese, Vitamin B2, Phosphorus, Vitamin B3, Vitamin B1, Fiber, and Magnesium in Wafer is higher than in Porridge.
  • Wafer covers your daily Copper needs 47% more than Porridge.
  • Porridge contains less Saturated Fat.

Specific food types used in this comparison are Cookies, chocolate wafers and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Wafer vs Porridge 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.
Wafer
Wafer
8
:
2
Porridge
Porridge
Contains more Magnesium +960%
Contains more Phosphorus +780%
Contains more Potassium +1212.5%
Contains more Zinc +738.5%
Contains more Copper +1057.5%
Contains more Manganese +∞%
Contains more Selenium +103.6%
Contains more Calcium +180.6%
Contains less Sodium -99%
Equal in Iron - 3.74
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +960%
Contains more Phosphorus +780%
Contains more Potassium +1212.5%
Contains more Zinc +738.5%
Contains more Copper +1057.5%
Contains more Manganese +∞%
Contains more Selenium +103.6%
Contains more Calcium +180.6%
Contains less Sodium -99%
Equal in Iron - 3.74

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.
Wafer
Wafer
10
:
0
Porridge
Porridge
Contains more Vitamin A +∞%
Contains more Vitamin E +3500%
Contains more Vitamin B1 +269.1%
Contains more Vitamin B2 +964%
Contains more Vitamin B3 +449.6%
Contains more Vitamin B5 +436.6%
Contains more Vitamin B6 +292.3%
Contains more Folate +291.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2300%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +3500%
Contains more Vitamin B1 +269.1%
Contains more Vitamin B2 +964%
Contains more Vitamin B3 +449.6%
Contains more Vitamin B5 +436.6%
Contains more Vitamin B6 +292.3%
Contains more Folate +291.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
4
:
1
Porridge
Porridge
Contains more Protein +358.3%
Contains more Fats +6661.9%
Contains more Carbs +591.1%
Contains more Other +809.1%
Contains more Water +1846.9%
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +358.3%
Contains more Fats +6661.9%
Contains more Carbs +591.1%
Contains more Other +809.1%
Contains more Water +1846.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +17275%
Contains more Polyunsaturated fat +3543%
Contains less Saturated Fat -99.2%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +17275%
Contains more Polyunsaturated fat +3543%
Contains less Saturated Fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Porridge Opinion
Net carbs 69.3g 10.02g Wafer
Protein 6.6g 1.44g Wafer
Fats 14.2g 0.21g Wafer
Carbs 72.7g 10.52g Wafer
Calories 433kcal 50kcal Wafer
Sugar 37.43g 0.03g Porridge
Fiber 3.4g 0.5g Wafer
Calcium 31mg 87mg Porridge
Iron 4.01mg 3.74mg Wafer
Magnesium 53mg 5mg Wafer
Phosphorus 132mg 15mg Wafer
Potassium 210mg 16mg Wafer
Sodium 580mg 6mg Porridge
Zinc 1.09mg 0.13mg Wafer
Copper 0.463mg 0.04mg Wafer
Manganese 0.696mg 0mg Wafer
Selenium 5.7µg 2.8µg Wafer
Vitamin A 10IU 0IU Wafer
Vitamin A RAE 3µg 0µg Wafer
Vitamin E 0.72mg 0.02mg Wafer
Vitamin B1 0.203mg 0.055mg Wafer
Vitamin B2 0.266mg 0.025mg Wafer
Vitamin B3 2.858mg 0.52mg Wafer
Vitamin B5 0.381mg 0.071mg Wafer
Vitamin B6 0.051mg 0.013mg Wafer
Folate 47µg 12µg Wafer
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 0.1µg Wafer
Tryptophan 0.096mg 0.02mg Wafer
Threonine 0.22mg 0.045mg Wafer
Isoleucine 0.261mg 0.063mg Wafer
Leucine 0.447mg 0.11mg Wafer
Lysine 0.281mg 0.037mg Wafer
Methionine 0.105mg 0.027mg Wafer
Phenylalanine 0.308mg 0.078mg Wafer
Valine 0.323mg 0.07mg Wafer
Histidine 0.128mg 0.033mg Wafer
Cholesterol 2mg 0mg Porridge
Saturated Fat 4.241g 0.033g Porridge
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 0.028g Wafer
Polyunsaturated fat 4.153g 0.114g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Porridge
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
22%
Wafer
4%
Porridge
Minerals Daily Need Coverage Score
65%
Wafer
21%
Porridge

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 37.4g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 574mg)
Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 4.208g)
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.