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

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 A +∞%
Contains more Vitamin C +511.1%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin C +511.1%
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 +∞%

Comparison summary table

Pay attention to 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 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 47.05g Cereal
Protein 6.06g 21.42g Bean
Fats 1.08g 1.23g Bean
Carbs 86.85g 62.55g Cereal
Calories 378kcal 347kcal Cereal
Starch g 34.17g Bean
Fructose 0.26g 0g Cereal
Sugar 10.35g 2.11g Bean
Fiber 1.4g 15.5g Bean
Calcium 10mg 113mg Bean
Iron 34.06mg 5.07mg Cereal
Magnesium 19mg 176mg Bean
Phosphorus 77mg 411mg Bean
Potassium 105mg 1393mg Bean
Sodium 795mg 12mg Bean
Zinc 7.6mg 2.28mg Cereal
Copper 0.137mg 0.893mg Bean
Vitamin A 2792IU 0IU Cereal
Vitamin E 0.08mg 0.21mg Bean
Vitamin D IU 0IU Bean
Vitamin D µg 0µg Bean
Vitamin C 38.5mg 6.3mg Cereal
Vitamin B1 6.288mg 0.713mg Cereal
Vitamin B2 3.87mg 0.212mg Cereal
Vitamin B3 29.62mg 1.174mg Cereal
Vitamin B5 0.226mg 0.785mg Bean
Vitamin B6 5.986mg 0.474mg Cereal
Folate µg 525µg Bean
Vitamin B12 µg 0µg Bean
Vitamin K 0µg 5.6µg Bean
Tryptophan 0.066mg 0.237mg Bean
Threonine 0.241mg 0.81mg Bean
Isoleucine 0.26mg 0.871mg Bean
Leucine 0.767mg 1.558mg Bean
Lysine 0.113mg 1.356mg Bean
Methionine 0.13mg 0.259mg Bean
Phenylalanine 0.365mg 1.095mg Bean
Valine 0.344mg 0.998mg Bean
Histidine 0.162mg 0.556mg Bean
Cholesterol mg 0mg Cereal
Trans Fat g 0g Cereal
Saturated Fat 0.26g 0.235g Bean
Monounsaturated Fat 0.204g 0.229g Bean
Polyunsaturated fat 0.354g 0.407g Bean

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
36%
Cereal
129%
Bean
Carbohydrates
87%
Cereal
63%
Bean
Fats
5%
Cereal
6%
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 - 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 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

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 to 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.