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Bean vs Cereal - In-Depth Nutrition Comparison

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Significant differences between Bean and Cereal

  • Bean has more Copper, Fiber, and Phosphorus, however Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, and Zinc.
  • Cereal covers your daily Vitamin B1 needs 465% more than Bean.
  • Cereal has 11 times less Fiber than Bean. Bean has 15.5g of Fiber, while Cereal has 1.4g.

Specific food types used in this comparison are Beans, pinto, mature seeds, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Bean vs Cereal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
6
:
2
Cereal
Contains more Calcium +1030%
Contains more Magnesium +826.3%
Contains more Phosphorus +433.8%
Contains more Potassium +1226.7%
Contains less Sodium -98.5%
Contains more Copper +551.8%
Contains more Iron +571.8%
Contains more Zinc +233.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Contains more Calcium +1030%
Contains more Magnesium +826.3%
Contains more Phosphorus +433.8%
Contains more Potassium +1226.7%
Contains less Sodium -98.5%
Contains more Copper +551.8%
Contains more Iron +571.8%
Contains more Zinc +233.3%

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
Bean
6
:
6
Cereal
Contains more Vitamin E +162.5%
Contains more Vitamin B5 +247.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +511.1%
Contains more Vitamin B1 +781.9%
Contains more Vitamin B2 +1725.5%
Contains more Vitamin B3 +2423%
Contains more Vitamin B6 +1162.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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%
Contains more Vitamin E +162.5%
Contains more Vitamin B5 +247.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +511.1%
Contains more Vitamin B1 +781.9%
Contains more Vitamin B2 +1725.5%
Contains more Vitamin B3 +2423%
Contains more Vitamin B6 +1162.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Cereal Opinion
Net carbs 47.05g 85.45g Cereal
Protein 21.42g 6.06g Bean
Fats 1.23g 1.08g Bean
Carbs 62.55g 86.85g Cereal
Calories 347kcal 378kcal Cereal
Starch 34.17g g Bean
Fructose 0g 0.26g Cereal
Sugar 2.11g 10.35g Bean
Fiber 15.5g 1.4g Bean
Calcium 113mg 10mg Bean
Iron 5.07mg 34.06mg Cereal
Magnesium 176mg 19mg Bean
Phosphorus 411mg 77mg Bean
Potassium 1393mg 105mg Bean
Sodium 12mg 795mg Bean
Zinc 2.28mg 7.6mg Cereal
Copper 0.893mg 0.137mg Bean
Vitamin A 0IU 2792IU Cereal
Vitamin E 0.21mg 0.08mg Bean
Vitamin D 0IU IU Bean
Vitamin D 0µg µg Bean
Vitamin C 6.3mg 38.5mg Cereal
Vitamin B1 0.713mg 6.288mg Cereal
Vitamin B2 0.212mg 3.87mg Cereal
Vitamin B3 1.174mg 29.62mg Cereal
Vitamin B5 0.785mg 0.226mg Bean
Vitamin B6 0.474mg 5.986mg Cereal
Folate 525µg µg Bean
Vitamin B12 0µg µg Bean
Vitamin K 5.6µg 0µg Bean
Tryptophan 0.237mg 0.066mg Bean
Threonine 0.81mg 0.241mg Bean
Isoleucine 0.871mg 0.26mg Bean
Leucine 1.558mg 0.767mg Bean
Lysine 1.356mg 0.113mg Bean
Methionine 0.259mg 0.13mg Bean
Phenylalanine 1.095mg 0.365mg Bean
Valine 0.998mg 0.344mg Bean
Histidine 0.556mg 0.162mg Bean
Cholesterol 0mg mg Cereal
Trans Fat 0g g Cereal
Saturated Fat 0.235g 0.26g Bean
Monounsaturated Fat 0.229g 0.204g Bean
Polyunsaturated fat 0.407g 0.354g Bean

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
393
Cereal
Mineral Summary Score
126
Bean
212
Cereal

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 food.
Protein
129%
Bean
36%
Cereal
Carbohydrates
63%
Bean
87%
Cereal
Fats
6%
Bean
5%
Cereal

Comparison summary

Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.5)
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 8.24g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 783mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 36)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.