Cereal vs. Kidney beans raw — In-Depth Nutrition Comparison
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A recap on the differences between cereal and kidney beans raw
- Cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, and zinc, yet kidney beans raw is higher in fiber, copper, and phosphorus.
- Cereal covers your daily vitamin B1 needs 480% more than kidney beans raw.
- The glycemic index of kidney beans raw is lower.
Food varieties used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Beans, kidney, all types, 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 IronIron | +315.4% |
| Contains more ZincZinc | +172.4% |
| Contains more SeleniumSelenium | +96.9% |
| Contains more MagnesiumMagnesium | +636.8% |
| Contains more CalciumCalcium | +1330% |
| Contains more PotassiumPotassium | +1239% |
| Contains more CopperCopper | +599.3% |
| Contains more PhosphorusPhosphorus | +428.6% |
| Contains less SodiumSodium | -97% |
| Contains more ManganeseManganese | +29.2% |
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 | +755.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1088.7% |
| Contains more Vitamin B2Vitamin B2 | +1667.1% |
| Contains more Vitamin B3Vitamin B3 | +1337.9% |
| Contains more Vitamin B6Vitamin B6 | +1407.8% |
| Contains more Vitamin EVitamin E | +175% |
| Contains more Vitamin B5Vitamin B5 | +245.1% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 6.288mg | 0.529mg | 480% |
| Vitamin B6 | 5.986mg | 0.397mg | 430% |
| Iron | 34.06mg | 8.2mg | 323% |
| Vitamin B2 | 3.87mg | 0.219mg | 281% |
| Vitamin B3 | 29.62mg | 2.06mg | 172% |
| Folate | 394µg | 99% | |
| Fiber | 1.4g | 24.9g | 94% |
| Copper | 0.137mg | 0.958mg | 91% |
| Vitamin A | 814µg | 0µg | 90% |
| Phosphorus | 77mg | 407mg | 47% |
| Zinc | 7.6mg | 2.79mg | 44% |
| Vitamin C | 38.5mg | 4.5mg | 38% |
| Potassium | 105mg | 1406mg | 38% |
| Protein | 6.06g | 23.58g | 35% |
| Sodium | 795mg | 24mg | 34% |
| Magnesium | 19mg | 140mg | 29% |
| Vitamin K | 0µg | 19µg | 16% |
| Calcium | 10mg | 143mg | 13% |
| Vitamin B5 | 0.226mg | 0.78mg | 11% |
| Manganese | 0.79mg | 1.021mg | 10% |
| Carbs | 86.85g | 60.01g | 9% |
| Selenium | 6.3µg | 3.2µg | 6% |
| Calories | 378kcal | 333kcal | 2% |
| Vitamin E | 0.08mg | 0.22mg | 1% |
| Saturated fat | 0.26g | 0.12g | 1% |
| Polyunsaturated fat | 0.354g | 0.457g | 1% |
| Fats | 1.08g | 0.83g | 0% |
| Net carbs | 85.45g | 35.11g | N/A |
| Sugar | 10.35g | 2.23g | N/A |
| Monounsaturated fat | 0.204g | 0.064g | 0% |
| Tryptophan | 0.066mg | 0.279mg | 0% |
| Threonine | 0.241mg | 0.992mg | 0% |
| Isoleucine | 0.26mg | 1.041mg | 0% |
| Leucine | 0.767mg | 1.882mg | 0% |
| Lysine | 0.113mg | 1.618mg | 0% |
| Methionine | 0.13mg | 0.355mg | 0% |
| Phenylalanine | 0.365mg | 1.275mg | 0% |
| Valine | 0.344mg | 1.233mg | 0% |
| Histidine | 0.162mg | 0.656mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.06 g
Fats:
1.08 g
Carbs:
86.85 g
Water:
3.78 g
Other:
2.23 g
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
| Contains more FatsFats | +30.1% |
| Contains more CarbsCarbs | +44.7% |
| Contains more ProteinProtein | +289.1% |
| Contains more WaterWater | +210.8% |
| Contains more OtherOther | +71.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.204 g
Polyunsaturated fat:
Poly. Fat
0.354 g
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
| Contains more Mono. FatMonounsaturated fat | +218.8% |
| Contains less Sat. FatSaturated fat | -53.8% |
| Contains more Poly. FatPolyunsaturated fat | +29.1% |