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Porridge vs. Flour — In-Depth Nutrition Comparison

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The main differences between porridge and flour

  • 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 Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Porridge vs Flour 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.
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%
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%
Contains more CalciumCalcium +480%
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%

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
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
Contains more WaterWater +635%
Contains more ProteinProtein +617.4%
Contains more FatsFats +366.7%
Contains more CarbsCarbs +625.4%
Contains more OtherOther +109.1%

Fat Type Comparison

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

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.