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  6. Cereal vs. Bean

Cereal vs. Bean — In-Depth Nutrition Comparison

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What are the differences between Cereal and Bean?

  • Cereal is higher in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C, however, Bean is richer in Fiber.
  • Cereal's daily need coverage for Vitamin B1 is 512% more.
  • Bean contains 795 times less Sodium than Cereal. Cereal contains 795mg of Sodium, while Bean contains 1mg.

We used Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Beans, baked, canned, no salt added types in this article.

Infographic

Cereal vs Bean 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.
Cereal
Cereal
4
:
6
Bean
Bean
Contains more Iron +11644.8%
Contains more Zinc +442.9%
Contains more Selenium +40%
Contains more Calcium +400%
Contains more Magnesium +68.4%
Contains more Phosphorus +35.1%
Contains more Potassium +181.9%
Contains less Sodium -99.9%
Contains more Copper +50.4%
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +11644.8%
Contains more Zinc +442.9%
Contains more Selenium +40%
Contains more Calcium +400%
Contains more Magnesium +68.4%
Contains more Phosphorus +35.1%
Contains more Potassium +181.9%
Contains less Sodium -99.9%
Contains more Copper +50.4%

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
Cereal
7
:
5
Bean
Bean
Contains more Vitamin A +2534%
Contains more Vitamin C +1141.9%
Contains more Vitamin B1 +4092%
Contains more Vitamin B2 +6350%
Contains more Vitamin B3 +6788.4%
Contains more Vitamin B6 +4504.6%
Contains more Vitamin E +87.5%
Contains more Vitamin K +∞%
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin A +2534%
Contains more Vitamin C +1141.9%
Contains more Vitamin B1 +4092%
Contains more Vitamin B2 +6350%
Contains more Vitamin B3 +6788.4%
Contains more Vitamin B6 +4504.6%
Contains more Vitamin E +87.5%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
4
:
1
Bean
Bean
Contains more Protein +26.3%
Contains more Fats +170%
Contains more Carbs +323.9%
Contains more Other +30.4%
Contains more Water +1820.6%
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
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +26.3%
Contains more Fats +170%
Contains more Carbs +323.9%
Contains more Other +30.4%
Contains more Water +1820.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +482.9%
Contains more Polyunsaturated fat +105.8%
Contains less Saturated Fat -60.4%
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +482.9%
Contains more Polyunsaturated fat +105.8%
Contains less Saturated Fat -60.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Bean Opinion
Net carbs 85.45g 14.99g Cereal
Protein 6.06g 4.8g Cereal
Fats 1.08g 0.4g Cereal
Carbs 86.85g 20.49g Cereal
Calories 378kcal 105kcal Cereal
Fructose 0.26g Cereal
Sugar 10.35g 7.78g Bean
Fiber 1.4g 5.5g Bean
Calcium 10mg 50mg Bean
Iron 34.06mg 0.29mg Cereal
Magnesium 19mg 32mg Bean
Phosphorus 77mg 104mg Bean
Potassium 105mg 296mg Bean
Sodium 795mg 1mg Bean
Zinc 7.6mg 1.4mg Cereal
Copper 0.137mg 0.206mg Bean
Manganese 0.79mg Cereal
Selenium 6.3µg 4.5µg Cereal
Vitamin A 2792IU 106IU Cereal
Vitamin A RAE 814µg 5µg Cereal
Vitamin E 0.08mg 0.15mg Bean
Vitamin C 38.5mg 3.1mg Cereal
Vitamin B1 6.288mg 0.15mg Cereal
Vitamin B2 3.87mg 0.06mg Cereal
Vitamin B3 29.62mg 0.43mg Cereal
Vitamin B5 0.226mg Cereal
Vitamin B6 5.986mg 0.13mg Cereal
Folate 24µg Bean
Vitamin K 0µg 0.8µg Bean
Tryptophan 0.066mg Cereal
Threonine 0.241mg Cereal
Isoleucine 0.26mg Cereal
Leucine 0.767mg Cereal
Lysine 0.113mg Cereal
Methionine 0.13mg Cereal
Phenylalanine 0.365mg Cereal
Valine 0.344mg Cereal
Histidine 0.162mg Cereal
Saturated Fat 0.26g 0.103g Bean
Monounsaturated Fat 0.204g 0.035g Cereal
Polyunsaturated fat 0.354g 0.172g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
393%
Cereal
11%
Bean
Minerals Daily Need Coverage Score
183%
Cereal
25%
Bean

Comparison summary

Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.5)
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 2.57g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 794mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.157g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 36)
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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.