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  6. Cereal vs. Navy beans

Cereal vs. Navy beans — In-Depth Nutrition Comparison

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What are the main differences between Cereal and Navy beans?

  • Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C, while Navy beans is higher in Fiber.
  • Cereal's daily need coverage for Vitamin B1 is 504% higher.
  • Navy beans is lower in Sodium.

We used Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Beans, navy, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Cereal vs Navy beans infographic
Infographic link

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.
Cereal
Cereal
4
:
6
Navy beans
Navy beans
Contains more Iron +1343.2%
Contains more Zinc +637.9%
Contains more Manganese +49.9%
Contains more Selenium +117.2%
Contains more Calcium +590%
Contains more Magnesium +178.9%
Contains more Phosphorus +87%
Contains more Potassium +270.5%
Contains less Sodium -100%
Contains more Copper +53.3%
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Iron +1343.2%
Contains more Zinc +637.9%
Contains more Manganese +49.9%
Contains more Selenium +117.2%
Contains more Calcium +590%
Contains more Magnesium +178.9%
Contains more Phosphorus +87%
Contains more Potassium +270.5%
Contains less Sodium -100%
Contains more Copper +53.3%

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.
Cereal
Cereal
7
:
5
Navy beans
Navy beans
Contains more Vitamin A +∞%
Contains more Vitamin E +700%
Contains more Vitamin C +4177.8%
Contains more Vitamin B1 +2553.2%
Contains more Vitamin B2 +5763.6%
Contains more Vitamin B3 +4463.9%
Contains more Vitamin B6 +4237.7%
Contains more Vitamin B5 +17.7%
Contains more Vitamin K +∞%
Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin E +700%
Contains more Vitamin C +4177.8%
Contains more Vitamin B1 +2553.2%
Contains more Vitamin B2 +5763.6%
Contains more Vitamin B3 +4463.9%
Contains more Vitamin B6 +4237.7%
Contains more Vitamin B5 +17.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
3
:
2
Navy beans
Navy beans
Contains more Fats +74.2%
Contains more Carbs +233.4%
Contains more Other +72.9%
Contains more Protein +35.8%
Contains more Water +1588.1%
Cereal
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Fats +74.2%
Contains more Carbs +233.4%
Contains more Other +72.9%
Contains more Protein +35.8%
Contains more Water +1588.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
:
2
Navy beans
Navy beans
Contains more Monounsaturated Fat +43.7%
Contains less Saturated Fat -62.3%
Contains more Polyunsaturated fat +38.4%
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains more Monounsaturated Fat +43.7%
Contains less Saturated Fat -62.3%
Contains more Polyunsaturated fat +38.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cereal
Cereal
4
:
1
Navy beans
Navy beans
Contains more Sucrose +2532.4%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
Cereal
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
Navy beans
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +2532.4%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cereal Navy beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cereal Navy beans Opinion
Net carbs 85.45g 15.55g Cereal
Protein 6.06g 8.23g Navy beans
Fats 1.08g 0.62g Cereal
Carbs 86.85g 26.05g Cereal
Calories 378kcal 140kcal Cereal
Starch 15.4g Navy beans
Fructose 0.26g 0g Cereal
Sugar 10.35g 0.37g Navy beans
Fiber 1.4g 10.5g Navy beans
Calcium 10mg 69mg Navy beans
Iron 34.06mg 2.36mg Cereal
Magnesium 19mg 53mg Navy beans
Phosphorus 77mg 144mg Navy beans
Potassium 105mg 389mg Navy beans
Sodium 795mg 0mg Navy beans
Zinc 7.6mg 1.03mg Cereal
Copper 0.137mg 0.21mg Navy beans
Manganese 0.79mg 0.527mg Cereal
Selenium 6.3µg 2.9µg Cereal
Vitamin A 2792IU 0IU Cereal
Vitamin A RAE 814µg 0µg Cereal
Vitamin E 0.08mg 0.01mg Cereal
Vitamin C 38.5mg 0.9mg Cereal
Vitamin B1 6.288mg 0.237mg Cereal
Vitamin B2 3.87mg 0.066mg Cereal
Vitamin B3 29.62mg 0.649mg Cereal
Vitamin B5 0.226mg 0.266mg Navy beans
Vitamin B6 5.986mg 0.138mg Cereal
Folate 140µg Navy beans
Vitamin K 0µg 0.6µg Navy beans
Tryptophan 0.066mg 0.1mg Navy beans
Threonine 0.241mg 0.289mg Navy beans
Isoleucine 0.26mg 0.387mg Navy beans
Leucine 0.767mg 0.7mg Cereal
Lysine 0.113mg 0.52mg Navy beans
Methionine 0.13mg 0.111mg Cereal
Phenylalanine 0.365mg 0.471mg Navy beans
Valine 0.344mg 0.504mg Navy beans
Histidine 0.162mg 0.206mg Navy beans
Saturated Fat 0.26g 0.098g Navy beans
Monounsaturated Fat 0.204g 0.142g Cereal
Polyunsaturated fat 0.354g 0.49g Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Navy beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
393%
Cereal
20%
Navy beans
Minerals Daily Need Coverage Score
183%
Cereal
43%
Navy beans

Comparison summary

Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 9.98g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 795mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.162g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 30)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.