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Cereal vs Kidney bean - In-Depth Nutrition Comparison

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A recap on differences between Cereal and Kidney bean

  • Cereal is higher in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, and Zinc, yet Kidney bean is higher in Fiber, Copper, and Phosphorus.
  • Cereal covers your daily Vitamin B1 needs 480% more than Kidney bean.

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 bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
Cereal
2
:
6
Kidney bean
Kidney bean
Contains more Iron +315.4%
Contains more Zinc +172.4%
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%
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Contains more Iron +315.4%
Contains more Zinc +172.4%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
Cereal
6
:
6
Kidney bean
Kidney bean
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 +∞%
Cereal
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%
Kidney bean
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
Cereal
Cereal
2
:
3
Kidney bean
Kidney bean
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%
Cereal
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Kidney bean
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
Cereal
Cereal
1
:
2
Kidney bean
Kidney bean
Contains more Monounsaturated Fat +218.8%
Contains less Saturated Fat -53.8%
Contains more Polyunsaturated fat +29.1%
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Kidney bean
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cereal Kidney bean
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 bean Opinion
Net carbs 85.45g 35.11g Cereal
Protein 6.06g 23.58g Kidney bean
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 bean
Fiber 1.4g 24.9g Kidney bean
Calcium 10mg 143mg Kidney bean
Iron 34.06mg 8.2mg Cereal
Magnesium 19mg 140mg Kidney bean
Phosphorus 77mg 407mg Kidney bean
Potassium 105mg 1406mg Kidney bean
Sodium 795mg 24mg Kidney bean
Zinc 7.6mg 2.79mg Cereal
Copper 0.137mg 0.958mg Kidney bean
Vitamin A 2792IU 0IU Cereal
Vitamin A RAE 814µg 0µg Cereal
Vitamin E 0.08mg 0.22mg Kidney bean
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 bean
Vitamin B6 5.986mg 0.397mg Cereal
Folate 394µg Kidney bean
Vitamin K 0µg 19µg Kidney bean
Tryptophan 0.066mg 0.279mg Kidney bean
Threonine 0.241mg 0.992mg Kidney bean
Isoleucine 0.26mg 1.041mg Kidney bean
Leucine 0.767mg 1.882mg Kidney bean
Lysine 0.113mg 1.618mg Kidney bean
Methionine 0.13mg 0.355mg Kidney bean
Phenylalanine 0.365mg 1.275mg Kidney bean
Valine 0.344mg 1.233mg Kidney bean
Histidine 0.162mg 0.656mg Kidney bean
Saturated Fat 0.26g 0.12g Kidney bean
Monounsaturated Fat 0.204g 0.064g Cereal
Polyunsaturated fat 0.354g 0.457g Kidney bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Kidney bean
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
393%
Cereal
60%
Kidney bean
Minerals Daily Need Coverage Score
212%
Cereal
143%
Kidney bean

Comparison summary

Which food is lower in Sugar?
Kidney bean
Kidney bean is lower in Sugar (difference - 8.12g)
Which food contains less Sodium?
Kidney bean
Kidney bean contains less Sodium (difference - 771mg)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.14g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kidney bean - 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.