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  6. Wheat vs. Porridge

Wheat vs. Porridge — In-Depth Nutrition Comparison

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How are Wheat and Porridge different?

  • Wheat has more Selenium, Manganese, Phosphorus, Copper, Vitamin B3, Zinc, Magnesium, Vitamin B6, Vitamin B1, and Vitamin B5 than Porridge.
  • Daily need coverage for Selenium from Wheat is 157% higher.

Wheat, durum and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt are the varieties used in this article.

Infographic

Wheat 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.
Wheat
Wheat
8
:
2
Porridge
Porridge
Contains more Magnesium +2780%
Contains more Phosphorus +3286.7%
Contains more Potassium +2593.8%
Contains less Sodium -66.7%
Contains more Zinc +3100%
Contains more Copper +1282.5%
Contains more Manganese +∞%
Contains more Selenium +3092.9%
Contains more Calcium +155.9%
Equal in Iron - 3.74
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +2780%
Contains more Phosphorus +3286.7%
Contains more Potassium +2593.8%
Contains less Sodium -66.7%
Contains more Zinc +3100%
Contains more Copper +1282.5%
Contains more Manganese +∞%
Contains more Selenium +3092.9%
Contains more Calcium +155.9%
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.
Wheat
Wheat
6
:
2
Porridge
Porridge
Contains more Vitamin B1 +661.8%
Contains more Vitamin B2 +384%
Contains more Vitamin B3 +1195.8%
Contains more Vitamin B5 +1216.9%
Contains more Vitamin B6 +3123.1%
Contains more Folate +258.3%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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 B1 +661.8%
Contains more Vitamin B2 +384%
Contains more Vitamin B3 +1195.8%
Contains more Vitamin B5 +1216.9%
Contains more Vitamin B6 +3123.1%
Contains more Folate +258.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Porridge
Porridge
Contains more Protein +850%
Contains more Fats +1076.2%
Contains more Carbs +576.1%
Contains more Other +709.1%
Contains more Water +700.8%
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +850%
Contains more Fats +1076.2%
Contains more Carbs +576.1%
Contains more Other +709.1%
Contains more Water +700.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +1128.6%
Contains more Polyunsaturated fat +757.9%
Contains less Saturated Fat -92.7%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +1128.6%
Contains more Polyunsaturated fat +757.9%
Contains less Saturated Fat -92.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Porridge Opinion
Net carbs 71.13g 10.02g Wheat
Protein 13.68g 1.44g Wheat
Fats 2.47g 0.21g Wheat
Carbs 71.13g 10.52g Wheat
Calories 339kcal 50kcal Wheat
Sugar 0.03g Wheat
Fiber 0.5g Porridge
Calcium 34mg 87mg Porridge
Iron 3.52mg 3.74mg Porridge
Magnesium 144mg 5mg Wheat
Phosphorus 508mg 15mg Wheat
Potassium 431mg 16mg Wheat
Sodium 2mg 6mg Wheat
Zinc 4.16mg 0.13mg Wheat
Copper 0.553mg 0.04mg Wheat
Manganese 3.012mg 0mg Wheat
Selenium 89.4µg 2.8µg Wheat
Vitamin E 0.02mg Porridge
Vitamin B1 0.419mg 0.055mg Wheat
Vitamin B2 0.121mg 0.025mg Wheat
Vitamin B3 6.738mg 0.52mg Wheat
Vitamin B5 0.935mg 0.071mg Wheat
Vitamin B6 0.419mg 0.013mg Wheat
Folate 43µg 12µg Wheat
Vitamin K 0.1µg Porridge
Tryptophan 0.176mg 0.02mg Wheat
Threonine 0.366mg 0.045mg Wheat
Isoleucine 0.533mg 0.063mg Wheat
Leucine 0.934mg 0.11mg Wheat
Lysine 0.303mg 0.037mg Wheat
Methionine 0.221mg 0.027mg Wheat
Phenylalanine 0.681mg 0.078mg Wheat
Valine 0.594mg 0.07mg Wheat
Histidine 0.322mg 0.033mg Wheat
Saturated Fat 0.454g 0.033g Porridge
Monounsaturated Fat 0.344g 0.028g Wheat
Polyunsaturated fat 0.978g 0.114g Wheat

Which food is preferable for your diet?

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

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
37%
Wheat
4%
Porridge
Minerals Daily Need Coverage Score
168%
Wheat
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.421g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.4)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.