Cereal vs. Navy beans — In-Depth Nutrition Comparison
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What are the main differences between cereal and navy beans?
- Cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C, while navy beans are higher in fiber.
- Cereal's daily need coverage for vitamin B1 is 504% higher.
- Navy beans are lower in sodium.
- Cereal has a higher glycemic index (69) than navy beans (39).
We used Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Beans, navy, mature seeds, cooked, boiled, without salt types in this comparison.
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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 | +1343.2% |
| Contains more ZincZinc | +637.9% |
| Contains more ManganeseManganese | +49.9% |
| Contains more SeleniumSelenium | +117.2% |
| Contains more MagnesiumMagnesium | +178.9% |
| Contains more CalciumCalcium | +590% |
| Contains more PotassiumPotassium | +270.5% |
| Contains more CopperCopper | +53.3% |
| Contains more PhosphorusPhosphorus | +87% |
| Contains less SodiumSodium | -100% |
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 | +4177.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +700% |
| Contains more Vitamin B1Vitamin B1 | +2553.2% |
| Contains more Vitamin B2Vitamin B2 | +5763.6% |
| Contains more Vitamin B3Vitamin B3 | +4463.9% |
| Contains more Vitamin B6Vitamin B6 | +4237.7% |
| Contains more Vitamin B5Vitamin B5 | +17.7% |
| Contains more Vitamin KVitamin K | +∞% |
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:
8.23 g
Fats:
0.62 g
Carbs:
26.05 g
Water:
63.81 g
Other:
1.29 g
| Contains more FatsFats | +74.2% |
| Contains more CarbsCarbs | +233.4% |
| Contains more OtherOther | +72.9% |
| Contains more ProteinProtein | +35.8% |
| Contains more WaterWater | +1588.1% |
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
0.098 g
Monounsaturated fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.49 g
| Contains more Mono. FatMonounsaturated fat | +43.7% |
| Contains less Sat. FatSaturated fat | -62.3% |
| Contains more Poly. FatPolyunsaturated fat | +38.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
9.74 g
Glucose:
0.27 g
Fructose:
0.26 g
Lactose:
0 g
Maltose:
0.09 g
Galactose:
0 g
Starch:
15.4 g
Sucrose:
0.37 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +2532.4% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 6.288mg | 0.237mg | 504% |
| Vitamin B6 | 5.986mg | 0.138mg | 450% |
| Iron | 34.06mg | 2.36mg | 396% |
| Vitamin B2 | 3.87mg | 0.066mg | 293% |
| Vitamin B3 | 29.62mg | 0.649mg | 181% |
| Vitamin A | 814µg | 0µg | 90% |
| Zinc | 7.6mg | 1.03mg | 60% |
| Vitamin C | 38.5mg | 0.9mg | 42% |
| Fiber | 1.4g | 10.5g | 36% |
| Folate | 140µg | 35% | |
| Sodium | 795mg | 0mg | 35% |
| Carbs | 86.85g | 26.05g | 20% |
| Calories | 378kcal | 140kcal | 12% |
| Manganese | 0.79mg | 0.527mg | 11% |
| Phosphorus | 77mg | 144mg | 10% |
| Copper | 0.137mg | 0.21mg | 8% |
| Magnesium | 19mg | 53mg | 8% |
| Choline | 44.7mg | 8% | |
| Potassium | 105mg | 389mg | 8% |
| Selenium | 6.3µg | 2.9µg | 6% |
| Calcium | 10mg | 69mg | 6% |
| Starch | 15.4g | 6% | |
| Protein | 6.06g | 8.23g | 4% |
| Polyunsaturated fat | 0.354g | 0.49g | 1% |
| Vitamin B5 | 0.226mg | 0.266mg | 1% |
| Vitamin K | 0µg | 0.6µg | 1% |
| Fats | 1.08g | 0.62g | 1% |
| Saturated fat | 0.26g | 0.098g | 1% |
| Net carbs | 85.45g | 15.55g | N/A |
| Sugar | 10.35g | 0.37g | N/A |
| Vitamin E | 0.08mg | 0.01mg | 0% |
| Monounsaturated fat | 0.204g | 0.142g | 0% |
| Tryptophan | 0.066mg | 0.1mg | 0% |
| Threonine | 0.241mg | 0.289mg | 0% |
| Isoleucine | 0.26mg | 0.387mg | 0% |
| Leucine | 0.767mg | 0.7mg | 0% |
| Lysine | 0.113mg | 0.52mg | 0% |
| Methionine | 0.13mg | 0.111mg | 0% |
| Phenylalanine | 0.365mg | 0.471mg | 0% |
| Valine | 0.344mg | 0.504mg | 0% |
| Histidine | 0.162mg | 0.206mg | 0% |
| Fructose | 0.26g | 0g | 0% |
| Omega-3 - ALA | 0.177g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
371%
21%
Minerals Daily Need Coverage Score
183%
43%
Comparison summary
Which food is lower in Sugar?
Navy beans is lower in Sugar (difference - 9.98g)
Which food contains less Sodium?
Navy beans contains less Sodium (difference - 795mg)
Which food is lower in Saturated fat?
Navy beans is lower in Saturated fat (difference - 0.162g)
Which food is lower in glycemic index?
Navy beans is lower in glycemic index (difference - 30)
Which food is cheaper?
Cereal is cheaper (difference - $1.3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol ( mg)
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.