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  6. Flour vs. Porridge

Flour vs. Porridge — In-Depth Nutrition Comparison

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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 for flour is 61% higher.

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
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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.
Flour
Flour
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +340%
Contains more PotassiumPotassium +568.8%
Contains more IronIron +24.1%
Contains more CopperCopper +260%
Contains more ZincZinc +438.5%
Contains more PhosphorusPhosphorus +620%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1110.7%
Contains more CalciumCalcium +480%

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.
Flour
Flour
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +1327.3%
Contains more Vitamin B2Vitamin B2 +1876%
Contains more Vitamin B3Vitamin B3 +1035.4%
Contains more Vitamin B5Vitamin B5 +516.9%
Contains more Vitamin B6Vitamin B6 +238.5%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +1425%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Porridge DV% diff.
Vitamin B1 0.785mg 0.055mg 61%
Selenium 33.9µg 2.8µg 57%
Folate 183µg 12µg 43%
Vitamin B2 0.494mg 0.025mg 36%
Vitamin B3 5.904mg 0.52mg 34%
Manganese 0.682mg 0mg 30%
Carbs 76.31g 10.52g 22%
Protein 10.33g 1.44g 18%
Calories 364kcal 50kcal 16%
Phosphorus 108mg 15mg 13%
Copper 0.144mg 0.04mg 12%
Iron 4.64mg 3.74mg 11%
Fiber 2.7g 0.5g 9%
Calcium 15mg 87mg 7%
Vitamin B5 0.438mg 0.071mg 7%
Zinc 0.7mg 0.13mg 5%
Magnesium 22mg 5mg 4%
Potassium 107mg 16mg 3%
Vitamin B6 0.044mg 0.013mg 2%
Choline 10.4mg 2%
Polyunsaturated fat 0.413g 0.114g 2%
Fats 0.98g 0.21g 1%
Saturated fat 0.155g 0.033g 1%
Protein per 100 calories 2.8g 2.9g N/A
Calories per 10 g protein 352kcal 347kcal N/A
Weight per 100 calories 27g 200g N/A
Net carbs 73.61g 10.02g N/A
Sugar 0.27g 0.03g N/A
Sodium 2mg 6mg 0%
Vitamin E 0.06mg 0.02mg 0%
Vitamin K 0.3µg 0.1µg 0%
Monounsaturated fat 0.087g 0.028g 0%
Tryptophan 0.127mg 0.02mg 0%
Threonine 0.281mg 0.045mg 0%
Isoleucine 0.357mg 0.063mg 0%
Leucine 0.71mg 0.11mg 0%
Lysine 0.228mg 0.037mg 0%
Methionine 0.183mg 0.027mg 0%
Phenylalanine 0.52mg 0.078mg 0%
Valine 0.415mg 0.07mg 0%
Histidine 0.23mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
4
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 ProteinProtein +617.4%
Contains more FatsFats +366.7%
Contains more CarbsCarbs +625.4%
Contains more OtherOther +109.1%
Contains more WaterWater +635%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +210.7%
Contains more Poly. FatPolyunsaturated fat +262.3%
Contains less Sat. FatSaturated fat -78.7%

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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. 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.