Porridge vs. Groat — In-Depth Nutrition Comparison

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Differences between porridge and groat

Porridge has more iron, while groat has more copper, manganese, magnesium, phosphorus, vitamin B3, fiber, vitamin B2, vitamin B5, and zinc.
Groat's daily need coverage for copper is 118% higher.
Groat contains 2 times less iron than porridge. Porridge contains 3.74mg of iron, while groat contains 2.2mg.
Groat has a lower glycemic index. The glycemic index of groat is 54, while the glycemic index of porridge is 66.

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

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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.

Porridge

Groat

Contains more CalciumCalcium	+383.3%
Contains more IronIron	+70%

Contains more MagnesiumMagnesium	+4520%
Contains more PotassiumPotassium	+2775%
Contains more CopperCopper	+2650%
Contains more ZincZinc	+1746.2%
Contains more PhosphorusPhosphorus	+2213.3%
Contains less SodiumSodium	-83.3%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+196.4%

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.

Porridge

Groat

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+83.6%
Contains more Vitamin B2Vitamin B2	+1600%
Contains more Vitamin B3Vitamin B3	+1250%
Contains more Vitamin B5Vitamin B5	+1636.6%
Contains more Vitamin B6Vitamin B6	+1515.4%
Contains more FolateFolate	+150%

~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.
Copper	0.04mg	1.1mg	118%
Manganese	0mg	1.3mg	57%
Magnesium	5mg	231mg	54%
Phosphorus	15mg	347mg	47%
Vitamin B3	0.52mg	7.02mg	41%
Fiber	0.5g	10g	38%
Vitamin B2	0.025mg	0.425mg	31%
Protein	1.44g	13.25g	24%
Vitamin B5	0.071mg	1.233mg	23%
Zinc	0.13mg	2.4mg	21%
Carbs	10.52g	71.5g	20%
Iron	3.74mg	2.2mg	19%
Calories	50kcal	343kcal	15%
Vitamin B6	0.013mg	0.21mg	15%
Potassium	16mg	460mg	13%
Selenium	2.8µg	8.3µg	10%
Calcium	87mg	18mg	7%
Polyunsaturated fat	0.114g	1.039g	6%
Fats	0.21g	3.4g	5%
Folate	12µg	30µg	5%
Vitamin B1	0.055mg	0.101mg	4%
Saturated fat	0.033g	0.741g	3%
Monounsaturated fat	0.028g	1.04g	3%
Protein per 100 calories	2.9g	3.9g	N/A
Calories per 10 g protein	347kcal	259kcal	N/A
Weight per 100 calories	200g	29g	N/A
Unsaturated / Saturated Fat ratio	4.3	2.8	N/A
Net carbs	10.02g	61.5g	N/A
Sugar	0.03g		N/A
Sodium	6mg	1mg	0%
Vitamin E	0.02mg		0%
Vitamin K	0.1µg		0%
Tryptophan	0.02mg	0.192mg	0%
Threonine	0.045mg	0.506mg	0%
Isoleucine	0.063mg	0.498mg	0%
Leucine	0.11mg	0.832mg	0%
Lysine	0.037mg	0.672mg	0%
Methionine	0.027mg	0.172mg	0%
Phenylalanine	0.078mg	0.52mg	0%
Valine	0.07mg	0.678mg	0%
Histidine	0.033mg	0.309mg	0%