Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cereal vs. Kidney beans raw — In-Depth Nutrition Comparison

Compare

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.

Infographic

Cereal vs Kidney beans 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
3
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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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.
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cereal Kidney beans raw 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
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
24% 60% 12% 4%
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
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
19% 10% 71%
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%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.