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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 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 RAE, 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.

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

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.
Kidney beans raw
Kidney beans raw
7
:
3
Cereal
Cereal
Contains more Calcium +1330%
Contains more Magnesium +636.8%
Contains more Phosphorus +428.6%
Contains more Potassium +1239%
Contains less Sodium -97%
Contains more Copper +599.3%
Contains more Manganese +29.2%
Contains more Iron +315.4%
Contains more Zinc +172.4%
Contains more Selenium +96.9%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Contains more Calcium +1330%
Contains more Magnesium +636.8%
Contains more Phosphorus +428.6%
Contains more Potassium +1239%
Contains less Sodium -97%
Contains more Copper +599.3%
Contains more Manganese +29.2%
Contains more Iron +315.4%
Contains more Zinc +172.4%
Contains more Selenium +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.
Kidney beans raw
Kidney beans raw
6
:
6
Cereal
Cereal
Contains more Vitamin E +175%
Contains more Vitamin B5 +245.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +755.6%
Contains more Vitamin B1 +1088.7%
Contains more Vitamin B2 +1667.1%
Contains more Vitamin B3 +1337.9%
Contains more Vitamin B6 +1407.8%
Kidney beans raw
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% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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%
Contains more Vitamin E +175%
Contains more Vitamin B5 +245.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +755.6%
Contains more Vitamin B1 +1088.7%
Contains more Vitamin B2 +1667.1%
Contains more Vitamin B3 +1337.9%
Contains more Vitamin B6 +1407.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
3
:
2
Cereal
Cereal
Contains more Protein +289.1%
Contains more Water +210.8%
Contains more Other +71.7%
Contains more Fats +30.1%
Contains more Carbs +44.7%
Kidney beans raw
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
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 Protein +289.1%
Contains more Water +210.8%
Contains more Other +71.7%
Contains more Fats +30.1%
Contains more Carbs +44.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
2
:
1
Cereal
Cereal
Contains less Saturated Fat -53.8%
Contains more Polyunsaturated fat +29.1%
Contains more Monounsaturated Fat +218.8%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Contains less Saturated Fat -53.8%
Contains more Polyunsaturated fat +29.1%
Contains more Monounsaturated 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.
Kidney beans raw Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Cereal Opinion
Net carbs 35.11g 85.45g Cereal
Protein 23.58g 6.06g Kidney beans raw
Fats 0.83g 1.08g Cereal
Carbs 60.01g 86.85g Cereal
Calories 333kcal 378kcal Cereal
Fructose 0.26g Cereal
Sugar 2.23g 10.35g Kidney beans raw
Fiber 24.9g 1.4g Kidney beans raw
Calcium 143mg 10mg Kidney beans raw
Iron 8.2mg 34.06mg Cereal
Magnesium 140mg 19mg Kidney beans raw
Phosphorus 407mg 77mg Kidney beans raw
Potassium 1406mg 105mg Kidney beans raw
Sodium 24mg 795mg Kidney beans raw
Zinc 2.79mg 7.6mg Cereal
Copper 0.958mg 0.137mg Kidney beans raw
Manganese 1.021mg 0.79mg Kidney beans raw
Selenium 3.2µg 6.3µg Cereal
Vitamin A 0IU 2792IU Cereal
Vitamin A RAE 0µg 814µg Cereal
Vitamin E 0.22mg 0.08mg Kidney beans raw
Vitamin C 4.5mg 38.5mg Cereal
Vitamin B1 0.529mg 6.288mg Cereal
Vitamin B2 0.219mg 3.87mg Cereal
Vitamin B3 2.06mg 29.62mg Cereal
Vitamin B5 0.78mg 0.226mg Kidney beans raw
Vitamin B6 0.397mg 5.986mg Cereal
Folate 394µg Kidney beans raw
Vitamin K 19µg 0µg Kidney beans raw
Tryptophan 0.279mg 0.066mg Kidney beans raw
Threonine 0.992mg 0.241mg Kidney beans raw
Isoleucine 1.041mg 0.26mg Kidney beans raw
Leucine 1.882mg 0.767mg Kidney beans raw
Lysine 1.618mg 0.113mg Kidney beans raw
Methionine 0.355mg 0.13mg Kidney beans raw
Phenylalanine 1.275mg 0.365mg Kidney beans raw
Valine 1.233mg 0.344mg Kidney beans raw
Histidine 0.656mg 0.162mg Kidney beans raw
Saturated Fat 0.12g 0.26g Kidney beans raw
Monounsaturated Fat 0.064g 0.204g Cereal
Polyunsaturated fat 0.457g 0.354g Kidney beans raw

Which food is preferable for your diet?

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

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
60%
Kidney beans raw
393%
Cereal
Minerals Daily Need Coverage Score
130%
Kidney beans raw
183%
Cereal

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 8.12g)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 771mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.14g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 47)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.2)
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. 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.