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Navy bean vs Cereal - In-Depth Nutrition Comparison

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The main differences between Navy bean and Cereal

  • Navy bean is richer in Copper, yet Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C.
  • Daily need coverage for Vitamin B1 from Cereal is 492% higher.
  • Navy bean contains 3 times more Copper than Cereal. Navy bean contains 0.356mg of Copper, while Cereal contains 0.137mg.
  • Navy bean contains less Sodium.

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

Infographic

Navy 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
Contains more Calcium +50%
Contains more Magnesium +431.6%
Contains more Phosphorus +29.9%
Contains more Potassium +192.4%
Contains less Sodium -98.4%
Contains more Copper +159.9%
Contains more Iron +1664.8%
Contains more Zinc +753.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Contains more Calcium +50%
Contains more Magnesium +431.6%
Contains more Phosphorus +29.9%
Contains more Potassium +192.4%
Contains less Sodium -98.4%
Contains more Copper +159.9%
Contains more Iron +1664.8%
Contains more Zinc +753.9%

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
:
8
Cereal
Contains more Vitamin B5 +265%
Contains more Vitamin A +69700%
Contains more Vitamin C +104.8%
Contains more Vitamin B1 +1512.3%
Contains more Vitamin B2 +1700%
Contains more Vitamin B3 +2327.9%
Contains more Vitamin B6 +3034%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
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 B5 +265%
Contains more Vitamin A +69700%
Contains more Vitamin C +104.8%
Contains more Vitamin B1 +1512.3%
Contains more Vitamin B2 +1700%
Contains more Vitamin B3 +2327.9%
Contains more Vitamin B6 +3034%

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.
Navy bean 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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Navy bean Cereal Opinion
Net carbs 13.05g 85.45g Cereal
Protein 6.15g 6.06g Navy bean
Fats 0.7g 1.08g Cereal
Carbs 13.05g 86.85g Cereal
Calories 67kcal 378kcal Cereal
Starch g g
Fructose g 0.26g Cereal
Sugar g 10.35g Navy bean
Fiber g 1.4g Cereal
Calcium 15mg 10mg Navy bean
Iron 1.93mg 34.06mg Cereal
Magnesium 101mg 19mg Navy bean
Phosphorus 100mg 77mg Navy bean
Potassium 307mg 105mg Navy bean
Sodium 13mg 795mg Navy bean
Zinc 0.89mg 7.6mg Cereal
Copper 0.356mg 0.137mg Navy bean
Vitamin A 4IU 2792IU Cereal
Vitamin E mg 0.08mg Cereal
Vitamin D 0IU IU Navy bean
Vitamin D 0µg µg Navy bean
Vitamin C 18.8mg 38.5mg Cereal
Vitamin B1 0.39mg 6.288mg Cereal
Vitamin B2 0.215mg 3.87mg Cereal
Vitamin B3 1.22mg 29.62mg Cereal
Vitamin B5 0.825mg 0.226mg Navy bean
Vitamin B6 0.191mg 5.986mg Cereal
Folate 132µg µg Navy bean
Vitamin B12 0µg µg Navy bean
Vitamin K µg 0µg Cereal
Tryptophan 0.064mg 0.066mg Cereal
Threonine 0.258mg 0.241mg Navy bean
Isoleucine 0.273mg 0.26mg Navy bean
Leucine 0.442mg 0.767mg Cereal
Lysine 0.35mg 0.113mg Navy bean
Methionine 0.064mg 0.13mg Cereal
Phenylalanine 0.31mg 0.365mg Cereal
Valine 0.316mg 0.344mg Cereal
Histidine 0.172mg 0.162mg Navy bean
Cholesterol 0mg mg Cereal
Trans Fat 0g g Cereal
Saturated Fat 0.085g 0.26g Navy bean
Monounsaturated Fat 0.052g 0.204g Cereal
Polyunsaturated fat 0.407g 0.354g Navy bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy 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
35
Navy bean
393
Cereal
Mineral Summary Score
45
Navy 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
37%
Navy bean
36%
Cereal
Carbohydrates
13%
Navy bean
87%
Cereal
Fats
3%
Navy bean
5%
Cereal

Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 782mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.175g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 30)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.3)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
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.

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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.