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Khorasan wheat vs Porridge - In-Depth Nutrition Comparison

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Differences between Khorasan wheat and Porridge

  • Khorasan wheat has more Selenium, Copper, Phosphorus, Vitamin B1, Fiber, Vitamin B3, Zinc, Magnesium and Vitamin B6, while Porridge has more Manganese.
  • Khorasan wheat's daily need coverage for Selenium is 143% higher.
  • Porridge contains 28 times less Zinc than Khorasan wheat. Khorasan wheat contains 3.68mg of Zinc, while Porridge contains 0.13mg.

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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +2418.8%
Contains more Magnesium +2500%
Contains more Copper +1165%
Contains more Zinc +2730.8%
Contains more Phosphorus +2326.7%
Contains less Sodium -16.7%
Contains more Calcium +295.5%
Equal in Iron - 3.74
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 142% 7% 36% 93% 169% 101% 156% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Potassium +2418.8%
Contains more Magnesium +2500%
Contains more Copper +1165%
Contains more Zinc +2730.8%
Contains more Phosphorus +2326.7%
Contains less Sodium -16.7%
Contains more Calcium +295.5%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +2950%
Contains more Vitamin B1 +929.1%
Contains more Vitamin B2 +636%
Contains more Vitamin B3 +1126%
Contains more Vitamin B5 +1236.6%
Contains more Vitamin B6 +1892.3%
Contains more Vitamin K +1700%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 13% 0% 142% 43% 120% 57% 60% 0% 5% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Contains more Vitamin A +∞%
Contains more Vitamin E +2950%
Contains more Vitamin B1 +929.1%
Contains more Vitamin B2 +636%
Contains more Vitamin B3 +1126%
Contains more Vitamin B5 +1236.6%
Contains more Vitamin B6 +1892.3%
Contains more Vitamin K +1700%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
36
Khorasan wheat
4
Porridge
Mineral Summary Score
88
Khorasan wheat
24
Porridge

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
87%
Khorasan wheat
9%
Porridge
Carbohydrates
71%
Khorasan wheat
11%
Porridge
Fats
10%
Khorasan wheat
1%
Porridge

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Khorasan wheat Porridge
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Khorasan wheat Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Porridge
Porridge contains less Sugars (difference - 7.81g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.163g)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is richer in vitamins?
Khorasan wheat
Khorasan wheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Khorasan wheat Porridge Opinion
Calories 337 50 Khorasan wheat
Protein 14.54 1.44 Khorasan wheat
Fats 2.13 0.21 Khorasan wheat
Vitamin C 0 0
Carbs 70.58 10.52 Khorasan wheat
Cholesterol 0 0
Vitamin D 0 Porridge
Iron 3.77 3.74 Khorasan wheat
Calcium 22 87 Porridge
Potassium 403 16 Khorasan wheat
Magnesium 130 5 Khorasan wheat
Sugars 7.84 0.03 Porridge
Fiber 11.1 0.5 Khorasan wheat
Copper 0.506 0.04 Khorasan wheat
Zinc 3.68 0.13 Khorasan wheat
Starch 52.41 Khorasan wheat
Phosphorus 364 15 Khorasan wheat
Sodium 5 6 Khorasan wheat
Vitamin A 10 0 Khorasan wheat
Vitamin E 0.61 0.02 Khorasan wheat
Vitamin D 0 Porridge
Vitamin B1 0.566 0.055 Khorasan wheat
Vitamin B2 0.184 0.025 Khorasan wheat
Vitamin B3 6.375 0.52 Khorasan wheat
Vitamin B5 0.949 0.071 Khorasan wheat
Vitamin B6 0.259 0.013 Khorasan wheat
Vitamin B12 0 Porridge
Vitamin K 1.8 0.1 Khorasan wheat
Folate 12 Porridge
Trans Fat 0.005 Porridge
Saturated Fat 0.196 0.033 Porridge
Monounsaturated Fat 0.213 0.028 Khorasan wheat
Polyunsaturated fat 0.621 0.114 Khorasan wheat
Tryptophan 0.13 0.02 Khorasan wheat
Threonine 0.442 0.045 Khorasan wheat
Isoleucine 0.566 0.063 Khorasan wheat
Leucine 1.112 0.11 Khorasan wheat
Lysine 0.416 0.037 Khorasan wheat
Methionine 0.251 0.027 Khorasan wheat
Phenylalanine 0.772 0.078 Khorasan wheat
Valine 0.687 0.07 Khorasan wheat
Histidine 0.379 0.033 Khorasan wheat
Fructose 0.11 Khorasan wheat

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.