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

Flour vs Porridge - In-Depth Nutrition Comparison

Compare

The main differences between Flour and Porridge

  • Porridge contains less Vitamin B1, Selenium, Folate, Vitamin B2, Vitamin B3, Manganese, Phosphorus, Copper, Iron, and Fiber than Flour.
  • Daily need coverage for Vitamin B1 from Flour is 61% higher.
  • Porridge has 10000000 times less Manganese than Flour. Flour has 0.682mg of Manganese, while Porridge has 0mg.

Food types used in this article are Wheat flour, white, all-purpose, enriched, bleached and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Flour 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
7
:
Contains more Iron +24.1%
Contains more Magnesium +340%
Contains more Phosphorus +620%
Contains more Potassium +568.8%
Contains less Sodium -66.7%
Contains more Zinc +438.5%
Contains more Copper +260%
Contains more Calcium +480%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Iron +24.1%
Contains more Magnesium +340%
Contains more Phosphorus +620%
Contains more Potassium +568.8%
Contains less Sodium -66.7%
Contains more Zinc +438.5%
Contains more Copper +260%
Contains more Calcium +480%

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
Flour
8
:
Contains more Vitamin E +200%
Contains more Vitamin B1 +1327.3%
Contains more Vitamin B2 +1876%
Contains more Vitamin B3 +1035.4%
Contains more Vitamin B5 +516.9%
Contains more Vitamin B6 +238.5%
Contains more Folate +1425%
Contains more Vitamin K +200%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 E +200%
Contains more Vitamin B1 +1327.3%
Contains more Vitamin B2 +1876%
Contains more Vitamin B3 +1035.4%
Contains more Vitamin B5 +516.9%
Contains more Vitamin B6 +238.5%
Contains more Folate +1425%
Contains more Vitamin K +200%

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.
Flour Porridge
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flour Porridge Opinion
Net carbs 73.61g 10.02g Flour
Protein 10.33g 1.44g Flour
Fats 0.98g 0.21g Flour
Carbs 76.31g 10.52g Flour
Calories 364kcal 50kcal Flour
Starch g g
Fructose g g
Sugar 0.27g 0.03g Porridge
Fiber 2.7g 0.5g Flour
Calcium 15mg 87mg Porridge
Iron 4.64mg 3.74mg Flour
Magnesium 22mg 5mg Flour
Phosphorus 108mg 15mg Flour
Potassium 107mg 16mg Flour
Sodium 2mg 6mg Flour
Zinc 0.7mg 0.13mg Flour
Copper 0.144mg 0.04mg Flour
Vitamin A 0IU 0IU
Vitamin E 0.06mg 0.02mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.785mg 0.055mg Flour
Vitamin B2 0.494mg 0.025mg Flour
Vitamin B3 5.904mg 0.52mg Flour
Vitamin B5 0.438mg 0.071mg Flour
Vitamin B6 0.044mg 0.013mg Flour
Folate 183µg 12µg Flour
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 0.1µg Flour
Tryptophan 0.127mg 0.02mg Flour
Threonine 0.281mg 0.045mg Flour
Isoleucine 0.357mg 0.063mg Flour
Leucine 0.71mg 0.11mg Flour
Lysine 0.228mg 0.037mg Flour
Methionine 0.183mg 0.027mg Flour
Phenylalanine 0.52mg 0.078mg Flour
Valine 0.415mg 0.07mg Flour
Histidine 0.23mg 0.033mg Flour
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.155g 0.033g Porridge
Monounsaturated Fat 0.087g 0.028g Flour
Polyunsaturated fat 0.413g 0.114g Flour

Which food is preferable for your diet?

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

People also compare

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
50
Flour
4
Porridge
Mineral Summary Score
40
Flour
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
62%
Flour
9%
Porridge
Carbohydrates
76%
Flour
11%
Porridge
Fats
5%
Flour
1%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.122g)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 6)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.