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Navy beans vs. Cereal — In-Depth Nutrition Comparison

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What are the main differences between navy beans and cereal?

  • Navy beans are richer in fiber, while cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C.
  • Cereal's daily need coverage for vitamin B1 is 504% higher.
  • Cereal has 8 times less fiber than navy beans. Navy beans have 10.5g of fiber, while cereal has 1.4g.
  • Cereal has a higher glycemic index (69) than navy beans (39).

We used Beans, navy, mature seeds, cooked, boiled, without salt and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types in this comparison.

Infographic

Navy beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Cereal
4
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 +178.9%
Contains more CalciumCalcium +590%
Contains more PotassiumPotassium +270.5%
Contains more CopperCopper +53.3%
Contains more PhosphorusPhosphorus +87%
Contains less SodiumSodium -100%
Contains more IronIron +1343.2%
Contains more ZincZinc +637.9%
Contains more ManganeseManganese +49.9%
Contains more SeleniumSelenium +117.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Cereal
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more Vitamin B5Vitamin B5 +17.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +4177.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B1Vitamin B1 +2553.2%
Contains more Vitamin B2Vitamin B2 +5763.6%
Contains more Vitamin B3Vitamin B3 +4463.9%
Contains more Vitamin B6Vitamin B6 +4237.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Cereal
3
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 +35.8%
Contains more WaterWater +1588.1%
Contains more FatsFats +74.2%
Contains more CarbsCarbs +233.4%
Contains more OtherOther +72.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
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 -62.3%
Contains more Poly. FatPolyunsaturated fat +38.4%
Contains more Mono. FatMonounsaturated fat +43.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cereal
4
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +2532.4%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy beans Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy beans Cereal DV% diff.
Vitamin B1 0.237mg 6.288mg 504%
Vitamin B6 0.138mg 5.986mg 450%
Iron 2.36mg 34.06mg 396%
Vitamin B2 0.066mg 3.87mg 293%
Vitamin B3 0.649mg 29.62mg 181%
Vitamin A 0µg 814µg 90%
Zinc 1.03mg 7.6mg 60%
Vitamin C 0.9mg 38.5mg 42%
Fiber 10.5g 1.4g 36%
Folate 140µg 35%
Sodium 0mg 795mg 35%
Carbs 26.05g 86.85g 20%
Calories 140kcal 378kcal 12%
Manganese 0.527mg 0.79mg 11%
Phosphorus 144mg 77mg 10%
Copper 0.21mg 0.137mg 8%
Magnesium 53mg 19mg 8%
Choline 44.7mg 8%
Potassium 389mg 105mg 8%
Selenium 2.9µg 6.3µg 6%
Calcium 69mg 10mg 6%
Starch 15.4g 6%
Protein 8.23g 6.06g 4%
Polyunsaturated fat 0.49g 0.354g 1%
Vitamin B5 0.266mg 0.226mg 1%
Vitamin K 0.6µg 0µg 1%
Fats 0.62g 1.08g 1%
Saturated fat 0.098g 0.26g 1%
Net carbs 15.55g 85.45g N/A
Sugar 0.37g 10.35g N/A
Vitamin E 0.01mg 0.08mg 0%
Monounsaturated fat 0.142g 0.204g 0%
Tryptophan 0.1mg 0.066mg 0%
Threonine 0.289mg 0.241mg 0%
Isoleucine 0.387mg 0.26mg 0%
Leucine 0.7mg 0.767mg 0%
Lysine 0.52mg 0.113mg 0%
Methionine 0.111mg 0.13mg 0%
Phenylalanine 0.471mg 0.365mg 0%
Valine 0.504mg 0.344mg 0%
Histidine 0.206mg 0.162mg 0%
Fructose 0g 0.26g 0%
Omega-3 - ALA 0.177g N/A

Which food is preferable for your diet?

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

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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
21%
Navy beans
371%
Cereal
Minerals Daily Need Coverage Score
43%
Navy beans
183%
Cereal

Comparison summary

Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 9.98g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 795mg)
Which food is lower in Saturated fat?
Navy beans
Navy beans is lower in Saturated fat (difference - 0.162g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 30)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)
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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.