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  6. Kidney beans raw vs. Cereal

Kidney beans raw vs. Cereal — In-Depth Nutrition Comparison

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A recap on the differences between kidney beans raw and cereal

  • Kidney beans raw is higher in fiber, copper, and phosphorus, yet cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, and zinc.
  • Cereal covers your daily vitamin B1 needs 480% more than kidney beans raw.
  • Kidney beans raw contains 18 times more fiber than cereal. While kidney beans raw contains 24.9g of fiber, cereal contains only 1.4g.
  • The glycemic index of kidney beans raw is lower.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Kidney beans raw vs Cereal infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Cereal
Cereal
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +636.8%
Contains more CalciumCalcium +1330%
Contains more PotassiumPotassium +1239%
Contains more CopperCopper +599.3%
Contains more PhosphorusPhosphorus +428.6%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +29.2%
Contains more IronIron +315.4%
Contains more ZincZinc +172.4%
Contains more SeleniumSelenium +96.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 15% 0% 0% 4.4% 132% 51% 39% 47% 92% 0% 48% 296%
Cereal
Cereal
6
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 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
Contains more Vitamin EVitamin E +175%
Contains more Vitamin B5Vitamin B5 +245.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +755.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1088.7%
Contains more Vitamin B2Vitamin B2 +1667.1%
Contains more Vitamin B3Vitamin B3 +1337.9%
Contains more Vitamin B6Vitamin B6 +1407.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Cereal DV% diff.
Vitamin B1 0.529mg 6.288mg 480%
Vitamin B6 0.397mg 5.986mg 430%
Iron 8.2mg 34.06mg 323%
Vitamin B2 0.219mg 3.87mg 281%
Vitamin B3 2.06mg 29.62mg 172%
Folate 394µg 99%
Fiber 24.9g 1.4g 94%
Copper 0.958mg 0.137mg 91%
Vitamin A 0µg 814µg 90%
Phosphorus 407mg 77mg 47%
Zinc 2.79mg 7.6mg 44%
Vitamin C 4.5mg 38.5mg 38%
Potassium 1406mg 105mg 38%
Protein 23.58g 6.06g 35%
Sodium 24mg 795mg 34%
Magnesium 140mg 19mg 29%
Vitamin K 19µg 0µg 16%
Calcium 143mg 10mg 13%
Vitamin B5 0.78mg 0.226mg 11%
Manganese 1.021mg 0.79mg 10%
Carbs 60.01g 86.85g 9%
Selenium 3.2µg 6.3µg 6%
Calories 333kcal 378kcal 2%
Vitamin E 0.22mg 0.08mg 1%
Saturated fat 0.12g 0.26g 1%
Polyunsaturated fat 0.457g 0.354g 1%
Protein per 100 calories 7.1g 1.6g N/A
Calories per 10 g protein 141kcal 624kcal N/A
Weight per 100 calories 30g 26g N/A
Fats 0.83g 1.08g 0%
Net carbs 35.11g 85.45g N/A
Sugar 2.23g 10.35g N/A
Monounsaturated fat 0.064g 0.204g 0%
Tryptophan 0.279mg 0.066mg 0%
Threonine 0.992mg 0.241mg 0%
Isoleucine 1.041mg 0.26mg 0%
Leucine 1.882mg 0.767mg 0%
Lysine 1.618mg 0.113mg 0%
Methionine 0.355mg 0.13mg 0%
Phenylalanine 1.275mg 0.365mg 0%
Valine 1.233mg 0.344mg 0%
Histidine 0.656mg 0.162mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Cereal
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more ProteinProtein +289.1%
Contains more WaterWater +210.8%
Contains more FatsFats +30.1%
Contains more CarbsCarbs +44.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Cereal
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains less Sat. FatSaturated fat -53.8%
Contains more Poly. FatPolyunsaturated fat +29.1%
Contains more Mono. FatMonounsaturated fat +218.8%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.