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Cereal vs. Babassu oil — In-Depth Nutrition Comparison

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Important differences between cereal and babassu oil

  • Cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C; however, babassu oil has more vitamin E.
  • Cereal's daily need coverage for vitamin B1 is 524% more.
  • Cereal is lower in saturated fat.
  • Cereal has a higher glycemic index than babassu oil.

The food varieties used in the comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Oil, babassu.

Infographic

Cereal vs Babassu oil 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
9
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 382% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 EVitamin E +23775%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~0µg
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +9159.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
86% 12% 2%
Saturated fat: Sat. Fat 81.2 g
Monounsaturated fat: Mono. Fat 11.4 g
Polyunsaturated fat: Poly. Fat 1.6 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +5488.2%
Contains more Poly. FatPolyunsaturated fat +352%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Babassu oil DV% diff.
Vitamin B1 6.288mg 0mg 524%
Vitamin B6 5.986mg 0mg 460%
Iron 34.06mg 0mg 426%
Saturated fat 0.26g 81.2g 368%
Vitamin B2 3.87mg 0mg 298%
Vitamin B3 29.62mg 0mg 185%
Fats 1.08g 100g 152%
Vitamin E 0.08mg 19.1mg 127%
Vitamin A 814µg 0µg 90%
Zinc 7.6mg 0mg 69%
Vitamin C 38.5mg 0mg 43%
Sodium 795mg 0mg 35%
Manganese 0.79mg 34%
Carbs 86.85g 0g 29%
Monounsaturated fat 0.204g 11.4g 28%
Calories 378kcal 884kcal 25%
Copper 0.137mg 15%
Protein 6.06g 0g 12%
Selenium 6.3µg 0µg 11%
Phosphorus 77mg 0mg 11%
Polyunsaturated fat 0.354g 1.6g 8%
Fiber 1.4g 0g 6%
Vitamin B5 0.226mg 0mg 5%
Magnesium 19mg 0mg 5%
Potassium 105mg 0mg 3%
Calcium 10mg 0mg 1%
Net carbs 85.45g 0g N/A
Sugar 10.35g 0g N/A
Tryptophan 0.066mg 0mg 0%
Threonine 0.241mg 0mg 0%
Isoleucine 0.26mg 0mg 0%
Leucine 0.767mg 0mg 0%
Lysine 0.113mg 0mg 0%
Methionine 0.13mg 0mg 0%
Phenylalanine 0.365mg 0mg 0%
Valine 0.344mg 0mg 0%
Histidine 0.162mg 0mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Babassu oil
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
29%
Babassu oil
Minerals Daily Need Coverage Score
183%
Cereal
0%
Babassu oil

Comparison summary

Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Cereal
Cereal is lower in Saturated fat (difference - 80.94g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $3.5)
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 is lower in Sugar?
Babassu oil
Babassu oil is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Babassu oil
Babassu oil contains less Sodium (difference - 795mg)
Which food is lower in glycemic index?
Babassu oil
Babassu oil is lower in glycemic index (difference - 69)

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. Babassu oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171428/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.