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Wheat vs Porridge - In-Depth Nutrition Comparison

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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
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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
Wheat
6
:
Contains more Magnesium +2780%
Contains more Phosphorus +3286.7%
Contains more Potassium +2593.8%
Contains less Sodium -66.7%
Contains more Zinc +3100%
Contains more Copper +1282.5%
Contains more Calcium +155.9%
Equal in Iron - 3.74
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Magnesium +2780%
Contains more Phosphorus +3286.7%
Contains more Potassium +2593.8%
Contains less Sodium -66.7%
Contains more Zinc +3100%
Contains more Copper +1282.5%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
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%

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

All nutrients comparison - raw data values

Nutrient Wheat Porridge Opinion
Net carbs 71.13g 10.02g Wheat
Protein 13.68g 1.44g Wheat
Fats 2.47g 0.21g Wheat
Carbs 71.13g 10.52g Wheat
Calories 339kcal 50kcal Wheat
Starch g g
Fructose g g
Sugar g 0.03g Wheat
Fiber g 0.5g Porridge
Calcium 34mg 87mg Porridge
Iron 3.52mg 3.74mg Porridge
Magnesium 144mg 5mg Wheat
Phosphorus 508mg 15mg Wheat
Potassium 431mg 16mg Wheat
Sodium 2mg 6mg Wheat
Zinc 4.16mg 0.13mg Wheat
Copper 0.553mg 0.04mg Wheat
Vitamin A 0IU 0IU
Vitamin E mg 0.02mg Porridge
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.419mg 0.055mg Wheat
Vitamin B2 0.121mg 0.025mg Wheat
Vitamin B3 6.738mg 0.52mg Wheat
Vitamin B5 0.935mg 0.071mg Wheat
Vitamin B6 0.419mg 0.013mg Wheat
Folate 43µg 12µg Wheat
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Porridge
Tryptophan 0.176mg 0.02mg Wheat
Threonine 0.366mg 0.045mg Wheat
Isoleucine 0.533mg 0.063mg Wheat
Leucine 0.934mg 0.11mg Wheat
Lysine 0.303mg 0.037mg Wheat
Methionine 0.221mg 0.027mg Wheat
Phenylalanine 0.681mg 0.078mg Wheat
Valine 0.594mg 0.07mg Wheat
Histidine 0.322mg 0.033mg Wheat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.454g 0.033g Porridge
Monounsaturated Fat 0.344g 0.028g Wheat
Polyunsaturated fat 0.978g 0.114g Wheat

Which food is preferable for your diet?

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

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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

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.

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.