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  6. Wheat vs. Porridge

Wheat vs. Porridge — In-Depth Nutrition Comparison

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Important differences between Wheat and Porridge

  • Wheat has more Selenium, Manganese, Phosphorus, Copper, Zinc, Fiber, Vitamin B3, and Magnesium, however, Porridge has more Iron, and Calcium.
  • Wheat's daily need coverage for Selenium is 53% more.

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

Infographic

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.
Wheat
Wheat
7
:
3
Porridge
Porridge
Contains more Magnesium +860%
Contains more Phosphorus +880%
Contains more Potassium +925%
Contains more Zinc +1315.4%
Contains more Copper +417.5%
Contains more Manganese +∞%
Contains more Selenium +1039.3%
Contains more Calcium +866.7%
Contains more Iron +112.5%
Contains less Sodium -25%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +860%
Contains more Phosphorus +880%
Contains more Potassium +925%
Contains more Zinc +1315.4%
Contains more Copper +417.5%
Contains more Manganese +∞%
Contains more Selenium +1039.3%
Contains more Calcium +866.7%
Contains more Iron +112.5%
Contains less Sodium -25%

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.
Wheat
Wheat
6
:
5
Porridge
Porridge
Contains more Vitamin A +∞%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +72.7%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +343.3%
Contains more Vitamin B6 +438.5%
Equal in Folate - 12
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Porridge
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 A +∞%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +72.7%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +343.3%
Contains more Vitamin B6 +438.5%
Equal in Folate - 12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Porridge
Porridge
Contains more Protein +296.5%
Contains more Fats +295.2%
Contains more Carbs +162.4%
Contains more Other +209.1%
Contains more Water +34.4%
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Porridge
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 +296.5%
Contains more Fats +295.2%
Contains more Carbs +162.4%
Contains more Other +209.1%
Contains more Water +34.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +113.2%
Contains less Saturated Fat -57.1%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +113.2%
Contains less Saturated Fat -57.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Porridge
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Porridge Opinion
Net carbs 23.3g 10.02g Wheat
Protein 5.71g 1.44g Wheat
Fats 0.83g 0.21g Wheat
Carbs 27.6g 10.52g Wheat
Calories 132kcal 50kcal Wheat
Sugar 3.07g 0.03g Porridge
Fiber 4.3g 0.5g Wheat
Calcium 9mg 87mg Porridge
Iron 1.76mg 3.74mg Porridge
Magnesium 48mg 5mg Wheat
Phosphorus 147mg 15mg Wheat
Potassium 164mg 16mg Wheat
Sodium 8mg 6mg Porridge
Zinc 1.84mg 0.13mg Wheat
Copper 0.207mg 0.04mg Wheat
Manganese 1.03mg 0mg Wheat
Selenium 31.9µg 2.8µg Wheat
Vitamin A 4IU 0IU Wheat
Vitamin E 0.24mg 0.02mg Wheat
Vitamin B1 0.095mg 0.055mg Wheat
Vitamin B2 0.03mg 0.025mg Wheat
Vitamin B3 2.305mg 0.52mg Wheat
Vitamin B5 0.071mg Porridge
Vitamin B6 0.07mg 0.013mg Wheat
Folate 11µg 12µg Porridge
Vitamin K 0.1µg Porridge
Tryptophan 0.051mg 0.02mg Wheat
Threonine 0.172mg 0.045mg Wheat
Isoleucine 0.22mg 0.063mg Wheat
Leucine 0.432mg 0.11mg Wheat
Lysine 0.161mg 0.037mg Wheat
Methionine 0.097mg 0.027mg Wheat
Phenylalanine 0.3mg 0.078mg Wheat
Valine 0.267mg 0.07mg Wheat
Histidine 0.147mg 0.033mg Wheat
Trans Fat 0.002g Porridge
Saturated Fat 0.077g 0.033g Porridge
Monounsaturated Fat 0.084g 0.028g Wheat
Polyunsaturated fat 0.243g 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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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
9%
Wheat
4%
Porridge
Minerals Daily Need Coverage Score
61%
Wheat
21%
Porridge

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 3.04g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.044g)
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 vitamins?
?
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

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.