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Cereal vs. Black pepper — In-Depth Nutrition Comparison

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How are cereal and black pepper different?

  • Cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, and zinc, while black pepper is higher in manganese, vitamin K, copper, and fiber.
  • Black pepper covers your daily need for manganese, 520% more than cereal.
  • Cereal contains 58 times more vitamin B1 than black pepper. Cereal contains 6.288mg of vitamin B1, while black pepper contains 0.108mg.
  • Cereal has a higher glycemic index (69) than black pepper (32).

Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Spices, pepper, black types were used in this article.

Infographic

Cereal vs Black pepper infographic
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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.
Cereal
3
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 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Contains more IronIron +250.8%
Contains more ZincZinc +538.7%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +4330%
Contains more PotassiumPotassium +1165.7%
Contains more CopperCopper +870.8%
Contains more PhosphorusPhosphorus +105.2%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +1514.3%

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
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 0% 9% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2914.8%
Contains more Vitamin B1Vitamin B1 +5722.2%
Contains more Vitamin B2Vitamin B2 +2050%
Contains more Vitamin B3Vitamin B3 +2491.4%
Contains more Vitamin B6Vitamin B6 +1957%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B5Vitamin B5 +519%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
1
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Contains more CarbsCarbs +35.8%
Contains more ProteinProtein +71.5%
Contains more FatsFats +201.9%
Contains more WaterWater +229.6%
Contains more OtherOther +345.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
44% 24% 32%
Saturated fat: Sat. Fat 1.392 g
Monounsaturated fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Contains less Sat. FatSaturated fat -81.3%
Contains more Mono. FatMonounsaturated fat +262.3%
Contains more Poly. FatPolyunsaturated fat +181.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cereal
4
94% 3% 3%
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
3% 38% 36% 23%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 0.24 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.15 g
Contains more SucroseSucrose +48600%
Contains more GlucoseGlucose +12.5%
Contains more FructoseFructose +13%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Black pepper DV% diff.
Manganese 0.79mg 12.753mg 520%
Vitamin B1 6.288mg 0.108mg 515%
Vitamin B6 5.986mg 0.291mg 438%
Iron 34.06mg 9.71mg 304%
Vitamin B2 3.87mg 0.18mg 284%
Vitamin B3 29.62mg 1.143mg 178%
Vitamin K 0µg 163.7µg 136%
Copper 0.137mg 1.33mg 133%
Fiber 1.4g 25.3g 96%
Vitamin A 814µg 27µg 87%
Zinc 7.6mg 1.19mg 58%
Vitamin C 38.5mg 0mg 43%
Calcium 10mg 443mg 43%
Magnesium 19mg 171mg 36%
Potassium 105mg 1329mg 36%
Sodium 795mg 20mg 34%
Vitamin B5 0.226mg 1.399mg 23%
Phosphorus 77mg 158mg 12%
Protein 6.06g 10.39g 9%
Carbs 86.85g 63.95g 8%
Calories 378kcal 251kcal 6%
Vitamin E 0.08mg 1.04mg 6%
Saturated fat 0.26g 1.392g 5%
Folate 17µg 4%
Polyunsaturated fat 0.354g 0.998g 4%
Selenium 6.3µg 4.9µg 3%
Fats 1.08g 3.26g 3%
Choline 11.3mg 2%
Monounsaturated fat 0.204g 0.739g 1%
Net carbs 85.45g 38.65g N/A
Sugar 10.35g 0.64g N/A
Tryptophan 0.066mg 0.058mg 0%
Threonine 0.241mg 0.244mg 0%
Isoleucine 0.26mg 0.366mg 0%
Leucine 0.767mg 1.014mg 0%
Lysine 0.113mg 0.244mg 0%
Methionine 0.13mg 0.096mg 0%
Phenylalanine 0.365mg 0.446mg 0%
Valine 0.344mg 0.547mg 0%
Histidine 0.162mg 0.159mg 0%
Fructose 0.26g 0.23g 0%
Omega-3 - ALA 0.152g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Black pepper
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Cereal
54%
Black pepper
Minerals Daily Need Coverage Score
183%
Cereal
297%
Black pepper

Comparison summary

Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Cereal
Cereal is lower in Saturated fat (difference - 1.132g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $2.5)
Which food is lower in Sugar?
Black pepper
Black pepper is lower in Sugar (difference - 9.71g)
Which food contains less Sodium?
Black pepper
Black pepper contains less Sodium (difference - 775mg)
Which food is lower in glycemic index?
Black pepper
Black pepper is lower in glycemic index (difference - 37)
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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.