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Cereal vs Bean - In-Depth Nutrition Comparison

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Significant differences between Cereal and Bean

  • Cereal has more Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3 and Zinc, however Bean is richer in Vitamin A, Copper, Fiber and Phosphorus.
  • Cereal covers your daily Vitamin B1 needs 465% more than Bean.
  • Bean has 25 times less Vitamin B3 than Cereal. Cereal has 29.62mg of Vitamin B3, while Bean has 1.174mg.

Specific food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Beans, pinto, mature seeds, raw.

Infographic

Cereal vs Bean 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
Cereal
2
:
6
Bean
Contains more Iron +571.8%
Contains more Zinc +233.3%
Contains more Calcium +1030%
Contains more Potassium +1226.7%
Contains more Magnesium +826.3%
Contains more Copper +551.8%
Contains more Phosphorus +433.8%
Contains less Sodium -98.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1278% 3% 10% 14% 46% 208% 33% 104%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Contains more Iron +571.8%
Contains more Zinc +233.3%
Contains more Calcium +1030%
Contains more Potassium +1226.7%
Contains more Magnesium +826.3%
Contains more Copper +551.8%
Contains more Phosphorus +433.8%
Contains less Sodium -98.5%

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
Cereal
6
:
6
Bean
Contains more Vitamin C +511.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +781.9%
Contains more Vitamin B2 +1725.5%
Contains more Vitamin B3 +2423%
Contains more Vitamin B6 +1162.9%
Contains more Vitamin E +162.5%
Contains more Vitamin B5 +247.3%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 129% 168% 2% 0% 1572% 894% 556% 14% 1382% 0% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Contains more Vitamin C +511.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +781.9%
Contains more Vitamin B2 +1725.5%
Contains more Vitamin B3 +2423%
Contains more Vitamin B6 +1162.9%
Contains more Vitamin E +162.5%
Contains more Vitamin B5 +247.3%
Contains more Vitamin K +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
393
Cereal
70
Bean
Mineral Summary Score
212
Cereal
126
Bean

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 the food
Protein
36%
Cereal
129%
Bean
Carbohydrates
87%
Cereal
63%
Bean
Fats
5%
Cereal
6%
Bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cereal Bean
Lower in Cholesterol ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cereal Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 contains less Sugars?
Bean
Bean contains less Sugars (difference - 8.24g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 783mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.025g)
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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cereal Bean Opinion
Calories 378 347 Cereal
Protein 6.06 21.42 Bean
Fats 1.08 1.23 Bean
Vitamin C 38.5 6.3 Cereal
Carbs 86.85 62.55 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Bean
Iron 34.06 5.07 Cereal
Calcium 10 113 Bean
Potassium 105 1393 Bean
Magnesium 19 176 Bean
Sugars 10.35 2.11 Bean
Fiber 1.4 15.5 Bean
Copper 0.137 0.893 Bean
Zinc 7.6 2.28 Cereal
Starch 34.17 Bean
Phosphorus 77 411 Bean
Sodium 795 12 Bean
Vitamin A 2792 0 Cereal
Vitamin E 0.08 0.21 Bean
Vitamin D 0 Bean
Vitamin B1 6.288 0.713 Cereal
Vitamin B2 3.87 0.212 Cereal
Vitamin B3 29.62 1.174 Cereal
Vitamin B5 0.226 0.785 Bean
Vitamin B6 5.986 0.474 Cereal
Vitamin B12 0 Bean
Vitamin K 0 5.6 Bean
Folate 525 Bean
Trans Fat 0 Cereal
Saturated Fat 0.26 0.235 Bean
Monounsaturated Fat 0.204 0.229 Bean
Polyunsaturated fat 0.354 0.407 Bean
Tryptophan 0.066 0.237 Bean
Threonine 0.241 0.81 Bean
Isoleucine 0.26 0.871 Bean
Leucine 0.767 1.558 Bean
Lysine 0.113 1.356 Bean
Methionine 0.13 0.259 Bean
Phenylalanine 0.365 1.095 Bean
Valine 0.344 0.998 Bean
Histidine 0.162 0.556 Bean
Fructose 0.26 0 Cereal

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 of the foods presented on this page can be found below.

  1. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.