Cereal vs. Seed — In-Depth Nutrition Comparison
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The main differences between Cereal and Seed
- Cereal is richer in Vitamin B1, Iron, Vitamin B2, and Vitamin B3, yet Seed is richer in Fiber, Phosphorus, Selenium, Copper, Manganese, and Magnesium.
- Daily need coverage for Vitamin B1 from Cereal is 472% higher.
- Cereal contains 23 times more Vitamin B2 than Seed. Cereal contains 3.87mg of Vitamin B2, while Seed contains 0.17mg.
Food types used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Seeds, chia seeds, dried.
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.
Contains
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Iron
+341.2%
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Zinc
+65.9%
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Calcium
+6210%
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Magnesium
+1663.2%
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Phosphorus
+1016.9%
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Potassium
+287.6%
Contains
less
Sodium
-98%
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Copper
+574.5%
Contains
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Manganese
+244.7%
Contains
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Selenium
+776.2%
Contains
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Iron
+341.2%
Contains
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Zinc
+65.9%
Contains
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Calcium
+6210%
Contains
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Magnesium
+1663.2%
Contains
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Phosphorus
+1016.9%
Contains
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Potassium
+287.6%
Contains
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Sodium
-98%
Contains
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Copper
+574.5%
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Manganese
+244.7%
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Selenium
+776.2%
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.
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Contains
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Vitamin A
+5070.4%
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Vitamin C
+2306.3%
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Vitamin B1
+914.2%
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Vitamin B2
+2176.5%
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Vitamin B3
+235.4%
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Vitamin E
+525%
Contains
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Vitamin A
+5070.4%
Contains
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Vitamin C
+2306.3%
Contains
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Vitamin B1
+914.2%
Contains
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Vitamin B2
+2176.5%
Contains
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Vitamin B3
+235.4%
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Vitamin E
+525%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+106.2%
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Protein
+172.9%
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Fats
+2746.3%
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Water
+53.4%
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Other
+115.2%
Contains
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Carbs
+106.2%
Contains
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Protein
+172.9%
Contains
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Fats
+2746.3%
Contains
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Water
+53.4%
Contains
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Other
+115.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-92.2%
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Monounsaturated Fat
+1031.9%
Contains
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Polyunsaturated fat
+6585%
Contains
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Saturated Fat
-92.2%
Contains
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Monounsaturated Fat
+1031.9%
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Polyunsaturated fat
+6585%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 85.45g | 7.72g |
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| Protein | 6.06g | 16.54g |
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| Fats | 1.08g | 30.74g |
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| Carbs | 86.85g | 42.12g |
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| Calories | 378kcal | 486kcal |
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| Fructose | 0.26g |
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| Sugar | 10.35g |
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| Fiber | 1.4g | 34.4g |
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| Calcium | 10mg | 631mg |
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| Iron | 34.06mg | 7.72mg |
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| Magnesium | 19mg | 335mg |
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| Phosphorus | 77mg | 860mg |
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| Potassium | 105mg | 407mg |
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| Sodium | 795mg | 16mg |
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| Zinc | 7.6mg | 4.58mg |
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| Copper | 0.137mg | 0.924mg |
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| Manganese | 0.79mg | 2.723mg |
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| Selenium | 6.3µg | 55.2µg |
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| Vitamin A | 2792IU | 54IU |
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| Vitamin A RAE | 814µg |
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| Vitamin E | 0.08mg | 0.5mg |
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| Vitamin C | 38.5mg | 1.6mg |
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| Vitamin B1 | 6.288mg | 0.62mg |
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| Vitamin B2 | 3.87mg | 0.17mg |
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| Vitamin B3 | 29.62mg | 8.83mg |
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| Vitamin B5 | 0.226mg |
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| Vitamin B6 | 5.986mg |
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| Folate | 49µg |
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| Tryptophan | 0.066mg | 0.436mg |
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| Threonine | 0.241mg | 0.709mg |
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| Isoleucine | 0.26mg | 0.801mg |
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| Leucine | 0.767mg | 1.371mg |
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| Lysine | 0.113mg | 0.97mg |
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| Methionine | 0.13mg | 0.588mg |
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| Phenylalanine | 0.365mg | 1.016mg |
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| Valine | 0.344mg | 0.95mg |
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| Histidine | 0.162mg | 0.531mg |
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| Trans Fat | 0.14g |
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| Saturated Fat | 0.26g | 3.33g |
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| Monounsaturated Fat | 0.204g | 2.309g |
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| Polyunsaturated fat | 0.354g | 23.665g |
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| Omega-6 - Linoleic acid | 5.835g |
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| Omega-3 - ALA | 17.83g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
183%
221%
Comparison summary
Which food is lower in Sugar?
Seed is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Seed contains less Sodium (difference - 779mg)
Which food is lower in glycemic index?
Seed is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Seed is relatively richer in minerals
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal is lower in Saturated Fat (difference - 3.07g)
Which food is richer in vitamins?
Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)