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Cereal vs. Cranberry beans — In-Depth Nutrition Comparison

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How are cereal and cranberry beans different?

  • Cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C, while cranberry beans is higher in fiber.
  • Cereal covers your daily need for vitamin B1, 507% more than cranberry beans.
  • Cranberry beans is lower in sodium.
  • Cereal has a higher glycemic index (69) than cranberry beans (35).

Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types were used in this article.

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Cereal vs Cranberry beans 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.
Cereal
4
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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more IronIron +1529.7%
Contains more ZincZinc +566.7%
Contains more ManganeseManganese +113.5%
Contains more SeleniumSelenium +384.6%
Contains more MagnesiumMagnesium +163.2%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +268.6%
Contains more CopperCopper +68.6%
Contains more PhosphorusPhosphorus +75.3%
Contains less SodiumSodium -99.9%

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
7
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 0% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2894.3%
Contains more Vitamin B2Vitamin B2 +5508.7%
Contains more Vitamin B3Vitamin B3 +5651.5%
Contains more Vitamin B6Vitamin B6 +7290.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.24mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cereal Cranberry beans DV% diff.
Vitamin B1 6.288mg 0.21mg 507%
Vitamin B6 5.986mg 0.081mg 454%
Iron 34.06mg 2.09mg 400%
Vitamin B2 3.87mg 0.069mg 292%
Vitamin B3 29.62mg 0.515mg 182%
Vitamin A 814µg 90%
Zinc 7.6mg 1.14mg 59%
Folate 207µg 52%
Vitamin C 38.5mg 0mg 43%
Sodium 795mg 1mg 35%
Fiber 1.4g 8.6g 29%
Carbs 86.85g 24.46g 21%
Manganese 0.79mg 0.37mg 18%
Calories 378kcal 136kcal 12%
Copper 0.137mg 0.231mg 10%
Selenium 6.3µg 1.3µg 9%
Phosphorus 77mg 135mg 8%
Potassium 105mg 387mg 8%
Protein 6.06g 9.34g 7%
Magnesium 19mg 50mg 7%
Calcium 10mg 50mg 4%
Polyunsaturated fat 0.354g 0.199g 1%
Fats 1.08g 0.46g 1%
Saturated fat 0.26g 0.119g 1%
Vitamin E 0.08mg 1%
Net carbs 85.45g 15.86g N/A
Sugar 10.35g N/A
Vitamin B5 0.226mg 0.24mg 0%
Monounsaturated fat 0.204g 0.04g 0%
Tryptophan 0.066mg 0.111mg 0%
Threonine 0.241mg 0.393mg 0%
Isoleucine 0.26mg 0.412mg 0%
Leucine 0.767mg 0.746mg 0%
Lysine 0.113mg 0.641mg 0%
Methionine 0.13mg 0.14mg 0%
Phenylalanine 0.365mg 0.505mg 0%
Valine 0.344mg 0.489mg 0%
Histidine 0.162mg 0.26mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
3
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more FatsFats +134.8%
Contains more CarbsCarbs +255.1%
Contains more OtherOther +104.6%
Contains more ProteinProtein +54.1%
Contains more WaterWater +1610.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated fat +410%
Contains more Poly. FatPolyunsaturated fat +77.9%
Contains less Sat. FatSaturated fat -54.2%

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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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.