Whey vs. Porridge — In-Depth Nutrition Comparison
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What are the differences between whey and porridge?
- Whey is higher in vitamin B12, vitamin B2, and vitamin B5, yet porridge is higher in iron.
- Porridge's daily need coverage for iron is 46% more.
- The amount of sugar in porridge is lower.
- The glycemic index of whey is lower.
We used Whey, sweet, fluid and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this article.
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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.
| Contains more MagnesiumMagnesium | +60% |
| Contains more PotassiumPotassium | +906.3% |
| Contains more PhosphorusPhosphorus | +206.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +85.1% |
| Contains more IronIron | +6133.3% |
| Contains more CopperCopper | +900% |
| Contains less SodiumSodium | -88.9% |
| Contains more SeleniumSelenium | +47.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +532% |
| Contains more Vitamin B5Vitamin B5 | +439.4% |
| Contains more Vitamin B6Vitamin B6 | +138.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +52.8% |
| Contains more Vitamin B3Vitamin B3 | +602.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.06mg | 3.74mg | 46% |
| Vitamin B12 | 0.28µg | 0µg | 12% |
| Vitamin B2 | 0.158mg | 0.025mg | 10% |
| Vitamin B5 | 0.383mg | 0.071mg | 6% |
| Copper | 0.004mg | 0.04mg | 4% |
| Calcium | 47mg | 87mg | 4% |
| Potassium | 161mg | 16mg | 4% |
| Phosphorus | 46mg | 15mg | 4% |
| Vitamin B3 | 0.074mg | 0.52mg | 3% |
| Choline | 16mg | 3% | |
| Folate | 1µg | 12µg | 3% |
| Sodium | 54mg | 6mg | 2% |
| Vitamin B1 | 0.036mg | 0.055mg | 2% |
| Fiber | 0g | 0.5g | 2% |
| Selenium | 1.9µg | 2.8µg | 2% |
| Carbs | 5.14g | 10.52g | 2% |
| Vitamin B6 | 0.031mg | 0.013mg | 1% |
| Saturated fat | 0.23g | 0.033g | 1% |
| Polyunsaturated fat | 0.011g | 0.114g | 1% |
| Protein | 0.85g | 1.44g | 1% |
| Calories | 27kcal | 50kcal | 1% |
| Magnesium | 8mg | 5mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Fats | 0.36g | 0.21g | 0% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 5.14g | 10.02g | N/A |
| Sugar | 5.14g | 0.03g | N/A |
| Zinc | 0.13mg | 0.13mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin E | 0mg | 0.02mg | 0% |
| Manganese | 0.001mg | 0mg | 0% |
| Vitamin K | 0µg | 0.1µg | 0% |
| Monounsaturated fat | 0.1g | 0.028g | 0% |
| Tryptophan | 0.013mg | 0.02mg | 0% |
| Threonine | 0.054mg | 0.045mg | 0% |
| Isoleucine | 0.047mg | 0.063mg | 0% |
| Leucine | 0.078mg | 0.11mg | 0% |
| Lysine | 0.068mg | 0.037mg | 0% |
| Methionine | 0.016mg | 0.027mg | 0% |
| Phenylalanine | 0.027mg | 0.078mg | 0% |
| Valine | 0.046mg | 0.07mg | 0% |
| Histidine | 0.016mg | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +71.4% |
| Contains more OtherOther | +140.9% |
| Contains more ProteinProtein | +69.4% |
| Contains more CarbsCarbs | +104.7% |
~equal in
Water
~87.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +257.1% |
| Contains less Sat. FatSaturated fat | -85.7% |
| Contains more Poly. FatPolyunsaturated fat | +936.4% |
