Oats vs. Porridge — In-Depth Nutrition Comparison

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Differences between oats and porridge

Porridge contains less manganese, phosphorus, copper, vitamin B1, magnesium, fiber, zinc, vitamin B5, iron, and potassium than oats.
Oats' daily need coverage for manganese is 214% higher.
Porridge contains 35 times less magnesium than oats. Oats contain 177mg of magnesium, while porridge contains 5mg.

The food types used in this comparison are Oats and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

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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.

Oats

Porridge

Contains more MagnesiumMagnesium	+3440%
Contains more PotassiumPotassium	+2581.3%
Contains more IronIron	+26.2%
Contains more CopperCopper	+1465%
Contains more ZincZinc	+2953.8%
Contains more PhosphorusPhosphorus	+3386.7%
Contains less SodiumSodium	-66.7%
Contains more ManganeseManganese	+∞%

Contains more CalciumCalcium

+61.1%

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.

Oats

Porridge

Contains more Vitamin B1Vitamin B1	+1287.3%
Contains more Vitamin B2Vitamin B2	+456%
Contains more Vitamin B3Vitamin B3	+84.8%
Contains more Vitamin B5Vitamin B5	+1800%
Contains more Vitamin B6Vitamin B6	+815.4%
Contains more FolateFolate	+366.7%

~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			DV% diff.
Manganese	4.916mg	0mg	214%
Phosphorus	523mg	15mg	73%
Copper	0.626mg	0.04mg	65%
Vitamin B1	0.763mg	0.055mg	59%
Magnesium	177mg	5mg	41%
Fiber	10.6g	0.5g	40%
Zinc	3.97mg	0.13mg	35%
Protein	16.89g	1.44g	31%
Vitamin B5	1.349mg	0.071mg	26%
Carbs	66.27g	10.52g	19%
Calories	389kcal	50kcal	17%
Polyunsaturated fat	2.535g	0.114g	16%
Potassium	429mg	16mg	12%
Iron	4.72mg	3.74mg	12%
Folate	56µg	12µg	11%
Fats	6.9g	0.21g	10%
Vitamin B2	0.139mg	0.025mg	9%
Vitamin B6	0.119mg	0.013mg	8%
Selenium		2.8µg	5%
Saturated fat	1.217g	0.033g	5%
Monounsaturated fat	2.178g	0.028g	5%
Calcium	54mg	87mg	3%
Vitamin B3	0.961mg	0.52mg	3%
Protein per 100 calories	4.3g	2.9g	N/A
Calories per 10 g protein	230kcal	347kcal	N/A
Weight per 100 calories	26g	200g	N/A
Unsaturated / Saturated Fat ratio	3.9	4.3	N/A
Net carbs	55.67g	10.02g	N/A
Sugar		0.03g	N/A
Sodium	2mg	6mg	0%
Vitamin E		0.02mg	0%
Vitamin K		0.1µg	0%
Tryptophan	0.234mg	0.02mg	0%
Threonine	0.575mg	0.045mg	0%
Isoleucine	0.694mg	0.063mg	0%
Leucine	1.284mg	0.11mg	0%
Lysine	0.701mg	0.037mg	0%
Methionine	0.312mg	0.027mg	0%
Phenylalanine	0.895mg	0.078mg	0%
Valine	0.937mg	0.07mg	0%
Histidine	0.405mg	0.033mg	0%