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Navy bean vs Cereal - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 15)
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 782mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.175g)
Which food contains less Sugars?
Navy bean
Navy bean contains less Sugars (difference - 10.35g)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Navy bean Cereal
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol ok
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Navy bean Cereal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Navy bean
304
Cereal
Mineral Summary Score
30
Navy bean
111
Cereal

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Cereal
Contains more Calcium +50%
Contains more Potassium +192.4%
Contains more Magnesium +431.6%
Contains more Copper +159.9%
Contains more Phosphorus +29.9%
Contains less Sodium -98.4%
Contains more Iron +1664.8%
Contains more Zinc +753.9%
Contains more Calcium +50%
Contains more Potassium +192.4%
Contains more Magnesium +431.6%
Contains more Copper +159.9%
Contains more Phosphorus +29.9%
Contains less Sodium -98.4%
Contains more Iron +1664.8%
Contains more Zinc +753.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Cereal
Contains more Vitamin B5 +265%
Contains more Vitamin C +104.8%
Contains more Vitamin A +69700%
Contains more Vitamin B1 +1512.3%
Contains more Vitamin B2 +1700%
Contains more Vitamin B3 +2327.9%
Contains more Vitamin B6 +3034%
Contains more Vitamin B5 +265%
Contains more Vitamin C +104.8%
Contains more Vitamin A +69700%
Contains more Vitamin B1 +1512.3%
Contains more Vitamin B2 +1700%
Contains more Vitamin B3 +2327.9%
Contains more Vitamin B6 +3034%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
37%
Navy bean
36%
Cereal
Carbohydrates
13%
Navy bean
87%
Cereal
Fats
3%
Navy bean
5%
Cereal

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Navy bean Cereal Opinion
Calories 67 378 Cereal
Protein 6.15 6.06 Navy bean
Fats 0.7 1.08 Cereal
Vitamin C 18.8 38.5 Cereal
Carbs 13.05 86.85 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Navy bean
Iron 1.93 34.06 Cereal
Calcium 15 10 Navy bean
Potassium 307 105 Navy bean
Magnesium 101 19 Navy bean
Sugars 10.35 Cereal
Fiber 1.4 Cereal
Copper 0.356 0.137 Navy bean
Zinc 0.89 7.6 Cereal
Starch
Phosphorus 100 77 Navy bean
Sodium 13 795 Navy bean
Vitamin A 4 2792 Cereal
Vitamin E 0.08 Cereal
Vitamin D 0 Navy bean
Vitamin B1 0.39 6.288 Cereal
Vitamin B2 0.215 3.87 Cereal
Vitamin B3 1.22 29.62 Cereal
Vitamin B5 0.825 0.226 Navy bean
Vitamin B6 0.191 5.986 Cereal
Vitamin B12 0 Navy bean
Vitamin K 0 Cereal
Folic acid (B9) 0 Navy bean
Trans Fat 0 Cereal
Saturated Fat 0.085 0.26 Navy bean
Monounsaturated Fat 0.052 0.204 Cereal
Polyunsaturated fat 0.407 0.354 Navy bean
Tryptophan 0.064 0.066 Cereal
Threonine 0.258 0.241 Navy bean
Isoleucine 0.273 0.26 Navy bean
Leucine 0.442 0.767 Cereal
Lysine 0.35 0.113 Navy bean
Methionine 0.064 0.13 Cereal
Phenylalanine 0.31 0.365 Cereal
Valine 0.316 0.344 Cereal
Histidine 0.172 0.162 Navy bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.