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Cereal vs Navy bean - In-Depth Nutrition Comparison

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The main differences between Cereal and Navy bean

  • Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Zinc, and Vitamin C, yet Navy bean is richer in Vitamin A RAE, and Copper.
  • Daily need coverage for Vitamin B1 from Cereal is 492% higher.
  • Cereal contains 61 times more Sodium than Navy bean. Cereal contains 795mg of Sodium, while Navy bean contains 13mg.

Food types used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Beans, navy, mature seeds, sprouted, raw.

Infographic

Cereal vs Navy 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
Contains more Iron +1664.8%
Contains more Zinc +753.9%
Contains more Calcium +50%
Contains more Magnesium +431.6%
Contains more Phosphorus +29.9%
Contains more Potassium +192.4%
Contains less Sodium -98.4%
Contains more Copper +159.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Iron +1664.8%
Contains more Zinc +753.9%
Contains more Calcium +50%
Contains more Magnesium +431.6%
Contains more Phosphorus +29.9%
Contains more Potassium +192.4%
Contains less Sodium -98.4%
Contains more Copper +159.9%

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
8
:
Contains more Vitamin A +69700%
Contains more Vitamin C +104.8%
Contains more Vitamin B1 +1512.3%
Contains more Vitamin B2 +1700%
Contains more Vitamin B3 +2327.9%
Contains more Vitamin B6 +3034%
Contains more Vitamin B5 +265%
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 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +69700%
Contains more Vitamin C +104.8%
Contains more Vitamin B1 +1512.3%
Contains more Vitamin B2 +1700%
Contains more Vitamin B3 +2327.9%
Contains more Vitamin B6 +3034%
Contains more Vitamin B5 +265%

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 Navy 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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cereal Navy bean Opinion
Net carbs 85.45g 13.05g Cereal
Protein 6.06g 6.15g Navy bean
Fats 1.08g 0.7g Cereal
Carbs 86.85g 13.05g Cereal
Calories 378kcal 67kcal Cereal
Starch g g
Fructose 0.26g g Cereal
Sugar 10.35g g Navy bean
Fiber 1.4g g Cereal
Calcium 10mg 15mg Navy bean
Iron 34.06mg 1.93mg Cereal
Magnesium 19mg 101mg Navy bean
Phosphorus 77mg 100mg Navy bean
Potassium 105mg 307mg Navy bean
Sodium 795mg 13mg Navy bean
Zinc 7.6mg 0.89mg Cereal
Copper 0.137mg 0.356mg Navy bean
Vitamin A 2792IU 4IU Cereal
Vitamin E 0.08mg mg Cereal
Vitamin D IU 0IU Navy bean
Vitamin D µg 0µg Navy bean
Vitamin C 38.5mg 18.8mg Cereal
Vitamin B1 6.288mg 0.39mg Cereal
Vitamin B2 3.87mg 0.215mg Cereal
Vitamin B3 29.62mg 1.22mg Cereal
Vitamin B5 0.226mg 0.825mg Navy bean
Vitamin B6 5.986mg 0.191mg Cereal
Folate µg 132µg Navy bean
Vitamin B12 µg 0µg Navy bean
Vitamin K 0µg µg Cereal
Tryptophan 0.066mg 0.064mg Cereal
Threonine 0.241mg 0.258mg Navy bean
Isoleucine 0.26mg 0.273mg Navy bean
Leucine 0.767mg 0.442mg Cereal
Lysine 0.113mg 0.35mg Navy bean
Methionine 0.13mg 0.064mg Cereal
Phenylalanine 0.365mg 0.31mg Cereal
Valine 0.344mg 0.316mg Cereal
Histidine 0.162mg 0.172mg Navy bean
Cholesterol mg 0mg Cereal
Trans Fat g 0g Cereal
Saturated Fat 0.26g 0.085g Navy bean
Monounsaturated Fat 0.204g 0.052g Cereal
Polyunsaturated fat 0.354g 0.407g Navy bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Navy bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
393
Cereal
35
Navy bean
Mineral Summary Score
212
Cereal
45
Navy bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
36%
Cereal
37%
Navy bean
Carbohydrates
87%
Cereal
13%
Navy bean
Fats
5%
Cereal
3%
Navy bean

Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 782mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.175g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 30)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.3)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
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.

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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.