Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wheat gluten vs. Porridge — In-Depth Nutrition Comparison

Compare

A recap on the differences between wheat gluten and porridge

  • Porridge has less selenium, phosphorus, iron, copper, zinc, calcium, and polyunsaturated fat.
  • Wheat gluten covers your daily selenium needs 67% more than porridge.
  • Porridge contains 17 times less phosphorus than wheat gluten. Wheat gluten contains 260mg of phosphorus, while porridge contains 15mg.

Food varieties used in this article are Vital wheat gluten and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Wheat gluten 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
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 +400%
Contains more CalciumCalcium +63.2%
Contains more PotassiumPotassium +525%
Contains more IronIron +39%
Contains more CopperCopper +355%
Contains more ZincZinc +553.8%
Contains more PhosphorusPhosphorus +1633.3%
Contains more SeleniumSelenium +1317.9%
Contains less SodiumSodium -79.3%
~equal in Manganese ~0mg

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat gluten Porridge DV% diff.
Protein 75.16g 1.44g 147%
Selenium 39.7µg 2.8µg 67%
Phosphorus 260mg 15mg 35%
Iron 5.2mg 3.74mg 18%
Calories 370kcal 50kcal 16%
Copper 0.182mg 0.04mg 16%
Zinc 0.85mg 0.13mg 7%
Calcium 142mg 87mg 6%
Polyunsaturated fat 0.81g 0.114g 5%
Magnesium 25mg 5mg 5%
Vitamin B1 0mg 0.055mg 5%
Fats 1.85g 0.21g 3%
Folate 0µg 12µg 3%
Vitamin B3 0mg 0.52mg 3%
Vitamin B2 0mg 0.025mg 2%
Potassium 100mg 16mg 2%
Vitamin B5 0mg 0.071mg 1%
Vitamin B6 0mg 0.013mg 1%
Carbs 13.79g 10.52g 1%
Saturated fat 0.272g 0.033g 1%
Sodium 29mg 6mg 1%
Net carbs 13.19g 10.02g N/A
Sugar 0g 0.03g N/A
Fiber 0.6g 0.5g 0%
Vitamin E 0mg 0.02mg 0%
Vitamin K 0µg 0.1µg 0%
Monounsaturated fat 0.156g 0.028g 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 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 +5119.4%
Contains more FatsFats +781%
Contains more CarbsCarbs +31.1%
Contains more OtherOther +354.5%
Contains more WaterWater +968.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 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 +457.1%
Contains more Poly. FatPolyunsaturated fat +610.5%
Contains less Sat. FatSaturated fat -87.9%

People also compare

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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.