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  6. Khorasan wheat vs. Porridge

Khorasan wheat vs. Porridge — In-Depth Nutrition Comparison

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Differences between khorasan wheat and porridge

  • Porridge contains less selenium, manganese, copper, phosphorus, vitamin B1, fiber, vitamin B3, zinc, magnesium, and vitamin B6 than khorasan wheat.
  • Khorasan wheat's daily need coverage for selenium is 143% higher.
  • Khorasan wheat has a lower glycemic index. The glycemic index of khorasan wheat is 40, while the glycemic index of porridge is 66.

The food types used in this comparison are Wheat, KAMUT khorasan, uncooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Khorasan 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
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 +2500%
Contains more PotassiumPotassium +2418.8%
Contains more CopperCopper +1165%
Contains more ZincZinc +2730.8%
Contains more PhosphorusPhosphorus +2326.7%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2810.7%
Contains more CalciumCalcium +295.5%
~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 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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +2950%
Contains more Vitamin B1Vitamin B1 +929.1%
Contains more Vitamin B2Vitamin B2 +636%
Contains more Vitamin B3Vitamin B3 +1126%
Contains more Vitamin B5Vitamin B5 +1236.6%
Contains more Vitamin B6Vitamin B6 +1892.3%
Contains more Vitamin KVitamin K +1700%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Porridge DV% diff.
Selenium 81.5µg 2.8µg 143%
Manganese 2.735mg 0mg 119%
Copper 0.506mg 0.04mg 52%
Phosphorus 364mg 15mg 50%
Vitamin B1 0.566mg 0.055mg 43%
Fiber 11.1g 0.5g 42%
Vitamin B3 6.375mg 0.52mg 37%
Zinc 3.68mg 0.13mg 32%
Magnesium 130mg 5mg 30%
Protein 14.54g 1.44g 26%
Starch 52.41g 22%
Carbs 70.58g 10.52g 20%
Vitamin B6 0.259mg 0.013mg 19%
Vitamin B5 0.949mg 0.071mg 18%
Calories 337kcal 50kcal 14%
Vitamin B2 0.184mg 0.025mg 12%
Potassium 403mg 16mg 11%
Calcium 22mg 87mg 7%
Choline 25.8mg 5%
Vitamin E 0.61mg 0.02mg 4%
Fats 2.13g 0.21g 3%
Folate 12µg 3%
Polyunsaturated fat 0.621g 0.114g 3%
Saturated fat 0.196g 0.033g 1%
Vitamin K 1.8µg 0.1µg 1%
Net carbs 59.48g 10.02g N/A
Iron 3.77mg 3.74mg 0%
Sugar 7.84g 0.03g N/A
Sodium 5mg 6mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0.005g N/A
Monounsaturated fat 0.213g 0.028g 0%
Tryptophan 0.13mg 0.02mg 0%
Threonine 0.442mg 0.045mg 0%
Isoleucine 0.566mg 0.063mg 0%
Leucine 1.112mg 0.11mg 0%
Lysine 0.416mg 0.037mg 0%
Methionine 0.251mg 0.027mg 0%
Phenylalanine 0.772mg 0.078mg 0%
Valine 0.687mg 0.07mg 0%
Histidine 0.379mg 0.033mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 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 +909.7%
Contains more FatsFats +914.3%
Contains more CarbsCarbs +570.9%
Contains more OtherOther +663.6%
Contains more WaterWater +691.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 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 +660.7%
Contains more Poly. FatPolyunsaturated fat +444.7%
Contains less Sat. FatSaturated fat -83.2%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.