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 differences between Cereal and Kidney beans raw

  • Cereal is higher in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, 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.

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.
Contains more Iron +315.4%
Contains more Zinc +172.4%
Contains more Selenium +96.9%
Contains more Calcium +1330%
Contains more Magnesium +636.8%
Contains more Phosphorus +428.6%
Contains more Potassium +1239%
Contains less Sodium -97%
Contains more Copper +599.3%
Contains more Manganese +29.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Contains more Iron +315.4%
Contains more Zinc +172.4%
Contains more Selenium +96.9%
Contains more Calcium +1330%
Contains more Magnesium +636.8%
Contains more Phosphorus +428.6%
Contains more Potassium +1239%
Contains less Sodium -97%
Contains more Copper +599.3%
Contains more Manganese +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
:
Contains more Vitamin A +∞%
Contains more Vitamin C +755.6%
Contains more Vitamin B1 +1088.7%
Contains more Vitamin B2 +1667.1%
Contains more Vitamin B3 +1337.9%
Contains more Vitamin B6 +1407.8%
Contains more Vitamin E +175%
Contains more Vitamin B5 +245.1%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin C +755.6%
Contains more Vitamin B1 +1088.7%
Contains more Vitamin B2 +1667.1%
Contains more Vitamin B3 +1337.9%
Contains more Vitamin B6 +1407.8%
Contains more Vitamin E +175%
Contains more Vitamin B5 +245.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +30.1%
Contains more Carbs +44.7%
Contains more Protein +289.1%
Contains more Water +210.8%
Contains more Other +71.7%
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 Fats +30.1%
Contains more Carbs +44.7%
Contains more Protein +289.1%
Contains more Water +210.8%
Contains more Other +71.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +218.8%
Contains less Saturated Fat -53.8%
Contains more Polyunsaturated fat +29.1%
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +218.8%
Contains less Saturated Fat -53.8%
Contains more Polyunsaturated fat +29.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cereal Kidney beans raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cereal Kidney beans raw Opinion
Net carbs 85.45g 35.11g Cereal
Protein 6.06g 23.58g Kidney beans raw
Fats 1.08g 0.83g Cereal
Carbs 86.85g 60.01g Cereal
Calories 378kcal 333kcal Cereal
Fructose 0.26g Cereal
Sugar 10.35g 2.23g Kidney beans raw
Fiber 1.4g 24.9g Kidney beans raw
Calcium 10mg 143mg Kidney beans raw
Iron 34.06mg 8.2mg Cereal
Magnesium 19mg 140mg Kidney beans raw
Phosphorus 77mg 407mg Kidney beans raw
Potassium 105mg 1406mg Kidney beans raw
Sodium 795mg 24mg Kidney beans raw
Zinc 7.6mg 2.79mg Cereal
Copper 0.137mg 0.958mg Kidney beans raw
Manganese 0.79mg 1.021mg Kidney beans raw
Selenium 6.3µg 3.2µg Cereal
Vitamin A 2792IU 0IU Cereal
Vitamin A RAE 814µg 0µg Cereal
Vitamin E 0.08mg 0.22mg Kidney beans raw
Vitamin C 38.5mg 4.5mg Cereal
Vitamin B1 6.288mg 0.529mg Cereal
Vitamin B2 3.87mg 0.219mg Cereal
Vitamin B3 29.62mg 2.06mg Cereal
Vitamin B5 0.226mg 0.78mg Kidney beans raw
Vitamin B6 5.986mg 0.397mg Cereal
Folate 394µg Kidney beans raw
Vitamin K 0µg 19µg Kidney beans raw
Tryptophan 0.066mg 0.279mg Kidney beans raw
Threonine 0.241mg 0.992mg Kidney beans raw
Isoleucine 0.26mg 1.041mg Kidney beans raw
Leucine 0.767mg 1.882mg Kidney beans raw
Lysine 0.113mg 1.618mg Kidney beans raw
Methionine 0.13mg 0.355mg Kidney beans raw
Phenylalanine 0.365mg 1.275mg Kidney beans raw
Valine 0.344mg 1.233mg Kidney beans raw
Histidine 0.162mg 0.656mg Kidney beans raw
Saturated Fat 0.26g 0.12g Kidney beans raw
Monounsaturated Fat 0.204g 0.064g Cereal
Polyunsaturated fat 0.354g 0.457g Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Kidney beans raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
393%
Cereal
60%
Kidney beans raw
Minerals Daily Need Coverage Score
183%
Cereal
130%
Kidney beans raw

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 8.12g)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 771mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.14g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 47)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.2)
Which food is richer in minerals?
?
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.
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. 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.