Porridge vs. Wheat — In-Depth Nutrition Comparison

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Important differences between porridge and wheat

Porridge has more iron and calcium; however, wheat has more selenium, manganese, phosphorus, copper, zinc, fiber, vitamin B3, and magnesium.
Wheat's daily need coverage for selenium is 53% more.
Porridge has 10 times more calcium than wheat. Porridge has 87mg of calcium, while wheat has 9mg.
Porridge has a higher glycemic index than wheat.

The food varieties used in the comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Wheat, KAMUT khorasan, cooked.

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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

Wheat

Contains more CalciumCalcium	+866.7%
Contains more IronIron	+112.5%
Contains less SodiumSodium	-25%

Contains more MagnesiumMagnesium	+860%
Contains more PotassiumPotassium	+925%
Contains more CopperCopper	+417.5%
Contains more ZincZinc	+1315.4%
Contains more PhosphorusPhosphorus	+880%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+1039.3%

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

Wheat

Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin EVitamin E	+1100%
Contains more Vitamin B1Vitamin B1	+72.7%
Contains more Vitamin B2Vitamin B2	+20%
Contains more Vitamin B3Vitamin B3	+343.3%
Contains more Vitamin B6Vitamin B6	+438.5%

~equal in Vitamin C ~mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	2.8µg	31.9µg	53%
Manganese	0mg	1.03mg	45%
Iron	3.74mg	1.76mg	25%
Copper	0.04mg	0.207mg	19%
Phosphorus	15mg	147mg	19%
Zinc	0.13mg	1.84mg	16%
Fiber	0.5g	4.3g	15%
Vitamin B3	0.52mg	2.305mg	11%
Magnesium	5mg	48mg	10%
Protein	1.44g	5.71g	9%
Calcium	87mg	9mg	8%
Carbs	10.52g	27.6g	6%
Calories	50kcal	132kcal	4%
Potassium	16mg	164mg	4%
Vitamin B6	0.013mg	0.07mg	4%
Vitamin B1	0.055mg	0.095mg	3%
Fats	0.21g	0.83g	1%
Vitamin E	0.02mg	0.24mg	1%
Vitamin B5	0.071mg		1%
Polyunsaturated fat	0.114g	0.243g	1%
Protein per 100 calories	2.9g	4.3g	N/A
Calories per 10 g protein	347kcal	231kcal	N/A
Weight per 100 calories	200g	76g	N/A
Net carbs	10.02g	23.3g	N/A
Sugar	0.03g	3.07g	N/A
Sodium	6mg	8mg	0%
Vitamin B2	0.025mg	0.03mg	0%
Vitamin K	0.1µg		0%
Folate	12µg	11µg	0%
Trans fat		0.002g	N/A
Saturated fat	0.033g	0.077g	0%
Monounsaturated fat	0.028g	0.084g	0%
Tryptophan	0.02mg	0.051mg	0%
Threonine	0.045mg	0.172mg	0%
Isoleucine	0.063mg	0.22mg	0%
Leucine	0.11mg	0.432mg	0%
Lysine	0.037mg	0.161mg	0%
Methionine	0.027mg	0.097mg	0%
Phenylalanine	0.078mg	0.3mg	0%
Valine	0.07mg	0.267mg	0%
Histidine	0.033mg	0.147mg	0%