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Cereal vs. Crateva religiosa — In-Depth Nutrition Comparison

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A recap on differences between cereal and crateva religiosa

  • Cereal is higher in iron, zinc, vitamin A, manganese, and copper, yet crateva religiosa is higher in vitamin C, fiber, and potassium.
  • Cereal covers your daily iron needs 406% more than crateva religiosa.
  • Cereal contains 40 times more sodium than crateva religiosa. While cereal contains 795mg of sodium, crateva religiosa contains only 20mg.

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

Infographic

Cereal vs Crateva religiosa 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.
Cereal
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 2.4% 27% 60% 19% 8.5% 20% 2.6% 24% 0%
Contains more CalciumCalcium +25%
Contains more IronIron +2015.5%
Contains more CopperCopper +140.4%
Contains more ZincZinc +2351.6%
Contains more PhosphorusPhosphorus +63.8%
Contains more ManganeseManganese +334.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +26.3%
Contains more PotassiumPotassium +189.5%
Contains less SodiumSodium -97.5%

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.
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%
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 180% 1.7% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +16180%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin CVitamin C +40.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Folate ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
18% 80%
Protein: 1.5 g
Fats: 0.1 g
Carbs: 17.6 g
Water: 79.9 g
Other: 0.9 g
Contains more ProteinProtein +304%
Contains more FatsFats +980%
Contains more CarbsCarbs +393.5%
Contains more OtherOther +147.8%
Contains more WaterWater +2013.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
100%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -94.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cereal
1
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
53% 44% 2%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 4.5 g
Fructose: 3.8 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Contains more SucroseSucrose +19380%
Contains more GlucoseGlucose +1566.7%
Contains more FructoseFructose +1361.5%
Contains more MaltoseMaltose +122.2%
~equal in Starch ~0g
~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.
Cereal Crateva religiosa
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cereal Crateva religiosa DV% diff.
Vitamin B1 6.288mg 524%
Vitamin B6 5.986mg 460%
Iron 34.06mg 1.61mg 406%
Vitamin B2 3.87mg 298%
Vitamin B3 29.62mg 185%
Vitamin A 814µg 5µg 90%
Zinc 7.6mg 0.31mg 66%
Sodium 795mg 20mg 34%
Manganese 0.79mg 0.182mg 26%
Carbs 86.85g 17.6g 23%
Vitamin C 38.5mg 54.1mg 17%
Fiber 1.4g 5.3g 16%
Calories 378kcal 69kcal 15%
Selenium 6.3µg 11%
Copper 0.137mg 0.057mg 9%
Protein 6.06g 1.5g 9%
Potassium 105mg 304mg 6%
Vitamin B5 0.226mg 5%
Phosphorus 77mg 47mg 4%
Fructose 0.26g 3.8g 4%
Polyunsaturated fat 0.354g 2%
Fats 1.08g 0.1g 2%
Monounsaturated fat 0.204g 1%
Vitamin E 0.08mg 1%
Saturated fat 0.26g 0.014g 1%
Magnesium 19mg 24mg 1%
Net carbs 85.45g 12.3g N/A
Calcium 10mg 8mg 0%
Sugar 10.35g 8.55g N/A
Tryptophan 0.066mg 0%
Threonine 0.241mg 0%
Isoleucine 0.26mg 0%
Leucine 0.767mg 0%
Lysine 0.113mg 0%
Methionine 0.13mg 0%
Phenylalanine 0.365mg 0%
Valine 0.344mg 0%
Histidine 0.162mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Crateva religiosa
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
371%
Cereal
14%
Crateva religiosa
Minerals Daily Need Coverage Score
183%
Cereal
18%
Crateva religiosa

Comparison summary

Which food is lower in Sugar?
Crateva religiosa
Crateva religiosa is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Crateva religiosa
Crateva religiosa contains less Sodium (difference - 775mg)
Which food is lower in Saturated fat?
Crateva religiosa
Crateva religiosa is lower in Saturated fat (difference - 0.246g)
Which food is lower in glycemic index?
Crateva religiosa
Crateva religiosa is lower in glycemic index (difference - 69)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Crateva religiosa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167782/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.