Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Wheat vs Porridge - In-Depth Nutrition Comparison

Compare

How are Wheat and Porridge different?

  • Wheat is higher in Selenium, Phosphorus, Copper, Vitamin B3, Zinc, Magnesium, Vitamin B6, Vitamin B1, and Vitamin B5, however Porridge is richer in Manganese.
  • Daily need coverage for Selenium from Wheat is 157% higher.
  • Wheat contains 34 times more Phosphorus than Porridge. While Wheat contains 508mg of Phosphorus, Porridge contains only 15mg.

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
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
6
:
Contains more Potassium +2593.8%
Contains more Magnesium +2780%
Contains more Copper +1282.5%
Contains more Zinc +3100%
Contains more Phosphorus +3286.7%
Contains less Sodium -66.7%
Contains more Calcium +155.9%
Equal in Iron - 3.74
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Potassium +2593.8%
Contains more Magnesium +2780%
Contains more Copper +1282.5%
Contains more Zinc +3100%
Contains more Phosphorus +3286.7%
Contains less Sodium -66.7%
Contains more Calcium +155.9%
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
Wheat
6
:
Contains more Vitamin B1 +661.8%
Contains more Vitamin B2 +384%
Contains more Vitamin B3 +1195.8%
Contains more Vitamin B5 +1216.9%
Contains more Vitamin B6 +3123.1%
Contains more Folate +258.3%
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% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
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 B1 +661.8%
Contains more Vitamin B2 +384%
Contains more Vitamin B3 +1195.8%
Contains more Vitamin B5 +1216.9%
Contains more Vitamin B6 +3123.1%
Contains more Folate +258.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
37
Wheat
4
Porridge
Mineral Summary Score
100
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 food.
Protein
82%
Wheat
9%
Porridge
Carbohydrates
71%
Wheat
11%
Porridge
Fats
11%
Wheat
1%
Porridge

Comparison summary table

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

Which food is preferable for your diet?

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

People also compare

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.421g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Wheat Porridge Opinion
Calories 339 50 Wheat
Protein 13.68 1.44 Wheat
Fats 2.47 0.21 Wheat
Vitamin C 0 0
Carbs 71.13 10.52 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 3.74 Porridge
Calcium 34 87 Porridge
Potassium 431 16 Wheat
Magnesium 144 5 Wheat
Sugar 0.03 Wheat
Fiber 0.5 Porridge
Copper 0.553 0.04 Wheat
Zinc 4.16 0.13 Wheat
Starch
Phosphorus 508 15 Wheat
Sodium 2 6 Wheat
Vitamin A 0 0
Vitamin E 0.02 Porridge
Vitamin D 0 0
Vitamin B1 0.419 0.055 Wheat
Vitamin B2 0.121 0.025 Wheat
Vitamin B3 6.738 0.52 Wheat
Vitamin B5 0.935 0.071 Wheat
Vitamin B6 0.419 0.013 Wheat
Vitamin B12 0 0
Vitamin K 0.1 Porridge
Folate 43 12 Wheat
Trans Fat
Saturated Fat 0.454 0.033 Porridge
Monounsaturated Fat 0.344 0.028 Wheat
Polyunsaturated fat 0.978 0.114 Wheat
Tryptophan 0.176 0.02 Wheat
Threonine 0.366 0.045 Wheat
Isoleucine 0.533 0.063 Wheat
Leucine 0.934 0.11 Wheat
Lysine 0.303 0.037 Wheat
Methionine 0.221 0.027 Wheat
Phenylalanine 0.681 0.078 Wheat
Valine 0.594 0.07 Wheat
Histidine 0.322 0.033 Wheat
Fructose

References

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