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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 for wheat is 157% higher.
  • Wheat has a lower glycemic index (50) than porridge (66).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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%
Contains more MagnesiumMagnesium +2780%
Contains more PotassiumPotassium +2593.8%
Contains more CopperCopper +1282.5%
Contains more ZincZinc +3100%
Contains more PhosphorusPhosphorus +3286.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3092.9%
Contains more CalciumCalcium +155.9%
~equal in Iron ~3.74mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Contains more Vitamin B1Vitamin B1 +661.8%
Contains more Vitamin B2Vitamin B2 +384%
Contains more Vitamin B3Vitamin B3 +1195.8%
Contains more Vitamin B5Vitamin B5 +1216.9%
Contains more Vitamin B6Vitamin B6 +3123.1%
Contains more FolateFolate +258.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Porridge DV% diff.
Selenium 89.4µg 2.8µg 157%
Manganese 3.012mg 0mg 131%
Phosphorus 508mg 15mg 70%
Copper 0.553mg 0.04mg 57%
Vitamin B3 6.738mg 0.52mg 39%
Zinc 4.16mg 0.13mg 37%
Magnesium 144mg 5mg 33%
Vitamin B6 0.419mg 0.013mg 31%
Vitamin B1 0.419mg 0.055mg 30%
Protein 13.68g 1.44g 24%
Carbs 71.13g 10.52g 20%
Vitamin B5 0.935mg 0.071mg 17%
Calories 339kcal 50kcal 14%
Potassium 431mg 16mg 12%
Folate 43µg 12µg 8%
Vitamin B2 0.121mg 0.025mg 7%
Polyunsaturated fat 0.978g 0.114g 6%
Calcium 34mg 87mg 5%
Fats 2.47g 0.21g 3%
Iron 3.52mg 3.74mg 3%
Fiber 0.5g 2%
Saturated fat 0.454g 0.033g 2%
Monounsaturated fat 0.344g 0.028g 1%
Protein per 100 calories 4g 2.9g N/A
Calories per 10 g protein 248kcal 347kcal N/A
Weight per 100 calories 29g 200g N/A
Unsaturated / Saturated Fat ratio 2.9 4.3 N/A
Net carbs 71.13g 10.02g N/A
Sugar 0.03g N/A
Sodium 2mg 6mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.176mg 0.02mg 0%
Threonine 0.366mg 0.045mg 0%
Isoleucine 0.533mg 0.063mg 0%
Leucine 0.934mg 0.11mg 0%
Lysine 0.303mg 0.037mg 0%
Methionine 0.221mg 0.027mg 0%
Phenylalanine 0.681mg 0.078mg 0%
Valine 0.594mg 0.07mg 0%
Histidine 0.322mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +850%
Contains more FatsFats +1076.2%
Contains more CarbsCarbs +576.1%
Contains more OtherOther +709.1%
Contains more WaterWater +700.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +1128.6%
Contains more Poly. FatPolyunsaturated fat +757.9%
Contains less Sat. FatSaturated fat -92.7%

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.