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.
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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 | +∞% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
67%
Minerals Daily Need Coverage Score
183%
131%
Comparison summary
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal is cheaper (difference - $1.5)
Which food is lower in Sugar?
Bean raw is lower in Sugar (difference - 8.24g)
Which food contains less Sodium?
Bean raw contains less Sodium (difference - 783mg)
Which food is lower in Saturated fat?
Bean raw is lower in Saturated fat (difference - 0.025g)
Which food is lower in glycemic index?
Bean raw is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
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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.