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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

Cereal vs Bean raw 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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more IronIron +571.8%
Contains more ZincZinc +233.3%
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.
Cereal
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
1
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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
Cereal
0
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
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
Cereal
4
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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.
Cereal Bean raw
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 ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cereal Bean raw 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?

ok
ok
is better in case of low diet
Cereal Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Cereal
67%
Bean raw
Minerals Daily Need Coverage Score
183%
Cereal
131%
Bean raw

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 raw
Bean raw is lower in Sugar (difference - 8.24g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 783mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 0.025g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
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 raw - 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.