Kidney beans raw vs. Cereal — In-Depth Nutrition Comparison
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A recap on 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).
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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 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
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
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 OtherOther | +71.7% |
| Contains more FatsFats | +30.1% |
| Contains more CarbsCarbs | +44.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
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% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
56%
371%
Minerals Daily Need Coverage Score
130%
183%
Comparison summary
Which food is lower in Sugar?
Kidney beans raw is lower in Sugar (difference - 8.12g)
Which food contains less Sodium?
Kidney beans raw contains less Sodium (difference - 771mg)
Which food is lower in Saturated fat?
Kidney beans raw is lower in Saturated fat (difference - 0.14g)
Which food is lower in glycemic index?
Kidney beans raw is lower in glycemic index (difference - 47)
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal is cheaper (difference - $1.2)
Which food is richer in minerals?
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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?
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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.