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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.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +2500%
Contains more Phosphorus +2326.7%
Contains more Potassium +2418.8%
Contains less Sodium -16.7%
Contains more Zinc +2730.8%
Contains more Copper +1165%
Contains more Manganese +∞%
Contains more Selenium +2810.7%
Contains more Calcium +295.5%
Equal in Iron - 3.74
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +2500%
Contains more Phosphorus +2326.7%
Contains more Potassium +2418.8%
Contains less Sodium -16.7%
Contains more Zinc +2730.8%
Contains more Copper +1165%
Contains more Manganese +∞%
Contains more Selenium +2810.7%
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" charts 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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 15% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 0% 1%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +909.7%
Contains more Fats +914.3%
Contains more Carbs +570.9%
Contains more Other +663.6%
Contains more Water +691.4%
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 Protein +909.7%
Contains more Fats +914.3%
Contains more Carbs +570.9%
Contains more Other +663.6%
Contains more Water +691.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +660.7%
Contains more Polyunsaturated fat +444.7%
Contains less Saturated Fat -83.2%
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +660.7%
Contains more Polyunsaturated fat +444.7%
Contains less Saturated Fat -83.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Khorasan wheat Porridge
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Khorasan wheat Porridge Opinion
Net carbs 59.48g 10.02g Khorasan wheat
Protein 14.54g 1.44g Khorasan wheat
Fats 2.13g 0.21g Khorasan wheat
Carbs 70.58g 10.52g Khorasan wheat
Calories 337kcal 50kcal Khorasan wheat
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 7.84g 0.03g Porridge
Fiber 11.1g 0.5g Khorasan wheat
Calcium 22mg 87mg Porridge
Iron 3.77mg 3.74mg Khorasan wheat
Magnesium 130mg 5mg Khorasan wheat
Phosphorus 364mg 15mg Khorasan wheat
Potassium 403mg 16mg Khorasan wheat
Sodium 5mg 6mg Khorasan wheat
Zinc 3.68mg 0.13mg Khorasan wheat
Copper 0.506mg 0.04mg Khorasan wheat
Manganese 2.735mg 0mg Khorasan wheat
Selenium 81.5µg 2.8µg Khorasan wheat
Vitamin A 10IU 0IU Khorasan wheat
Vitamin A RAE 1µg 0µg Khorasan wheat
Vitamin E 0.61mg 0.02mg Khorasan wheat
Vitamin B1 0.566mg 0.055mg Khorasan wheat
Vitamin B2 0.184mg 0.025mg Khorasan wheat
Vitamin B3 6.375mg 0.52mg Khorasan wheat
Vitamin B5 0.949mg 0.071mg Khorasan wheat
Vitamin B6 0.259mg 0.013mg Khorasan wheat
Folate 12µg Porridge
Choline 25.8mg Khorasan wheat
Vitamin K 1.8µg 0.1µg Khorasan wheat
Tryptophan 0.13mg 0.02mg Khorasan wheat
Threonine 0.442mg 0.045mg Khorasan wheat
Isoleucine 0.566mg 0.063mg Khorasan wheat
Leucine 1.112mg 0.11mg Khorasan wheat
Lysine 0.416mg 0.037mg Khorasan wheat
Methionine 0.251mg 0.027mg Khorasan wheat
Phenylalanine 0.772mg 0.078mg Khorasan wheat
Valine 0.687mg 0.07mg Khorasan wheat
Histidine 0.379mg 0.033mg Khorasan wheat
Trans Fat 0.005g Porridge
Saturated Fat 0.196g 0.033g Porridge
Monounsaturated Fat 0.213g 0.028g Khorasan wheat
Polyunsaturated fat 0.621g 0.114g Khorasan wheat
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

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

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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
35%
Khorasan wheat
4%
Porridge
Minerals Daily Need Coverage Score
150%
Khorasan wheat
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (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 ($)

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.