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  6. Cereal vs. Navy bean raw

Cereal vs. Navy bean raw — In-Depth Nutrition Comparison

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The main differences between cereal and navy bean raw

  • Cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C, yet navy bean raw is richer in copper.
  • Daily need coverage for vitamin B1 for cereal is 492% higher.
  • Cereal contains 698 times more vitamin A than navy bean raw. Cereal contains 2792IU of vitamin A, while navy bean raw contains 4IU.
  • Navy bean raw contains less sodium.
  • Navy bean raw has a lower glycemic index than cereal.

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 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
Cereal
4
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more IronIron +1664.8%
Contains more ZincZinc +753.9%
Contains more ManganeseManganese +93.6%
Contains more SeleniumSelenium +950%
Contains more MagnesiumMagnesium +431.6%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +192.4%
Contains more CopperCopper +159.9%
Contains more PhosphorusPhosphorus +29.9%
Contains less SodiumSodium -98.4%

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
Cereal
7
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +104.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1512.3%
Contains more Vitamin B2Vitamin B2 +1700%
Contains more Vitamin B3Vitamin B3 +2327.9%
Contains more Vitamin B6Vitamin B6 +3034%
Contains more Vitamin B5Vitamin B5 +265%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cereal Navy bean raw DV% diff.
Vitamin B1 6.288mg 0.39mg 492%
Vitamin B6 5.986mg 0.191mg 446%
Iron 34.06mg 1.93mg 402%
Vitamin B2 3.87mg 0.215mg 281%
Vitamin B3 29.62mg 1.22mg 178%
Vitamin A 814µg 0µg 90%
Zinc 7.6mg 0.89mg 61%
Sodium 795mg 13mg 34%
Folate 132µg 33%
Carbs 86.85g 13.05g 25%
Copper 0.137mg 0.356mg 24%
Vitamin C 38.5mg 18.8mg 22%
Magnesium 19mg 101mg 20%
Manganese 0.79mg 0.408mg 17%
Calories 378kcal 67kcal 16%
Vitamin B5 0.226mg 0.825mg 12%
Selenium 6.3µg 0.6µg 10%
Fiber 1.4g 6%
Potassium 105mg 307mg 6%
Phosphorus 77mg 100mg 3%
Vitamin E 0.08mg 1%
Calcium 10mg 15mg 1%
Fats 1.08g 0.7g 1%
Saturated fat 0.26g 0.085g 1%
Protein 6.06g 6.15g 0%
Net carbs 85.45g 13.05g N/A
Sugar 10.35g N/A
Monounsaturated fat 0.204g 0.052g 0%
Polyunsaturated fat 0.354g 0.407g 0%
Tryptophan 0.066mg 0.064mg 0%
Threonine 0.241mg 0.258mg 0%
Isoleucine 0.26mg 0.273mg 0%
Leucine 0.767mg 0.442mg 0%
Lysine 0.113mg 0.35mg 0%
Methionine 0.13mg 0.064mg 0%
Phenylalanine 0.365mg 0.31mg 0%
Valine 0.344mg 0.316mg 0%
Histidine 0.162mg 0.172mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
3
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more FatsFats +54.3%
Contains more CarbsCarbs +565.5%
Contains more OtherOther +134.7%
Contains more WaterWater +1993.9%
~equal in Protein ~6.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +292.3%
Contains less Sat. FatSaturated fat -67.3%
Contains more Poly. FatPolyunsaturated fat +15%

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. Navy bean raw - 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.