Cereal vs. Bean raw — In-Depth Nutrition Comparison
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Significant differences between cereal and bean raw
- Cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, and zinc; however, bean raw is richer in copper, fiber, and phosphorus.
- Cereal covers your daily vitamin B1 needs 465% more than bean raw.
- Cereal has a higher glycemic index. The glycemic index of cereal is 69, while the glycemic index of bean raw is 33.
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
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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.
| Contains more MagnesiumMagnesium | +826.3% |
| Contains more CalciumCalcium | +1030% |
| Contains more PotassiumPotassium | +1226.7% |
| Contains more CopperCopper | +551.8% |
| Contains more PhosphorusPhosphorus | +433.8% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +45.3% |
| Contains more SeleniumSelenium | +342.9% |
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.
| Contains more Vitamin CVitamin C | +511.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +781.9% |
| Contains more Vitamin B2Vitamin B2 | +1725.5% |
| Contains more Vitamin B3Vitamin B3 | +2423% |
| Contains more Vitamin B6Vitamin B6 | +1162.9% |
| Contains more Vitamin EVitamin E | +162.5% |
| Contains more Vitamin B5Vitamin B5 | +247.3% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 6.288mg | 0.713mg | 465% |
| Vitamin B6 | 5.986mg | 0.474mg | 424% |
| Iron | 34.06mg | 5.07mg | 362% |
| Vitamin B2 | 3.87mg | 0.212mg | 281% |
| Vitamin B3 | 29.62mg | 1.174mg | 178% |
| Folate | 525µg | 131% | |
| Vitamin A | 814µg | 0µg | 90% |
| Copper | 0.137mg | 0.893mg | 84% |
| Fiber | 1.4g | 15.5g | 56% |
| Zinc | 7.6mg | 2.28mg | 48% |
| Phosphorus | 77mg | 411mg | 48% |
| Selenium | 6.3µg | 27.9µg | 39% |
| Potassium | 105mg | 1393mg | 38% |
| Magnesium | 19mg | 176mg | 37% |
| Vitamin C | 38.5mg | 6.3mg | 36% |
| Sodium | 795mg | 12mg | 34% |
| Protein | 6.06g | 21.42g | 31% |
| Manganese | 0.79mg | 1.148mg | 16% |
| Starch | 34.17g | 14% | |
| Choline | 66.2mg | 12% | |
| Vitamin B5 | 0.226mg | 0.785mg | 11% |
| Calcium | 10mg | 113mg | 10% |
| Carbs | 86.85g | 62.55g | 8% |
| Vitamin K | 0µg | 5.6µg | 5% |
| Calories | 378kcal | 347kcal | 2% |
| Vitamin E | 0.08mg | 0.21mg | 1% |
| Fats | 1.08g | 1.23g | 0% |
| Net carbs | 85.45g | 47.05g | N/A |
| Sugar | 10.35g | 2.11g | N/A |
| Saturated fat | 0.26g | 0.235g | 0% |
| Monounsaturated fat | 0.204g | 0.229g | 0% |
| Polyunsaturated fat | 0.354g | 0.407g | 0% |
| Tryptophan | 0.066mg | 0.237mg | 0% |
| Threonine | 0.241mg | 0.81mg | 0% |
| Isoleucine | 0.26mg | 0.871mg | 0% |
| Leucine | 0.767mg | 1.558mg | 0% |
| Lysine | 0.113mg | 1.356mg | 0% |
| Methionine | 0.13mg | 0.259mg | 0% |
| Phenylalanine | 0.365mg | 1.095mg | 0% |
| Valine | 0.344mg | 0.998mg | 0% |
| Histidine | 0.162mg | 0.556mg | 0% |
| Fructose | 0.26g | 0g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +38.8% |
| Contains more ProteinProtein | +253.5% |
| Contains more FatsFats | +13.9% |
| Contains more WaterWater | +199.7% |
| Contains more OtherOther | +55.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +12.3% |
| Contains more Poly. FatPolyunsaturated fat | +15% |
~equal in
Saturated fat
~0.235g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +391.9% |
| Contains more GlucoseGlucose | +107.7% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g