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Cereal vs. Pea raw — In-Depth Nutrition Comparison

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Important differences between cereal and pea raw

  • Cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, and vitamin A; however, pea raw has more vitamin K and fiber.
  • Cereal's daily need coverage for vitamin B1 is 502% more.
  • Cereal has 159 times more sodium than pea raw. Cereal has 795mg of sodium, while pea raw has 5mg.
  • Cereal has a higher glycemic index than pea raw.

The food varieties used in the comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Peas, green, raw.

Infographic

Cereal vs Pea 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
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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more IronIron +2217%
Contains more ZincZinc +512.9%
Contains more ManganeseManganese +92.7%
Contains more SeleniumSelenium +250%
Contains more MagnesiumMagnesium +73.7%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +132.4%
Contains more CopperCopper +28.5%
Contains more PhosphorusPhosphorus +40.3%
Contains less SodiumSodium -99.4%

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
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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin AVitamin A +2042.1%
Contains more Vitamin B1Vitamin B1 +2263.9%
Contains more Vitamin B2Vitamin B2 +2831.8%
Contains more Vitamin B3Vitamin B3 +1317.2%
Contains more Vitamin B5Vitamin B5 +117.3%
Contains more Vitamin B6Vitamin B6 +3442%
Contains more Vitamin EVitamin E +62.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~40mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +11.8%
Contains more FatsFats +170%
Contains more CarbsCarbs +501%
Contains more OtherOther +156.3%
Contains more WaterWater +1986.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +482.9%
Contains more Poly. FatPolyunsaturated fat +89.3%
Contains less Sat. FatSaturated fat -72.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cereal
2
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
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more SucroseSucrose +95.2%
Contains more GlucoseGlucose +125%
Contains more FructoseFructose +50%
Contains more MaltoseMaltose +88.9%
~equal in Starch ~0g
~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.
Cereal Pea raw
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 Pea raw DV% diff.
Vitamin B1 6.288mg 0.266mg 502%
Vitamin B6 5.986mg 0.169mg 447%
Iron 34.06mg 1.47mg 407%
Vitamin B2 3.87mg 0.132mg 288%
Vitamin B3 29.62mg 2.09mg 172%
Vitamin A 814µg 38µg 86%
Zinc 7.6mg 1.24mg 58%
Sodium 795mg 5mg 34%
Carbs 86.85g 14.45g 24%
Vitamin K 0µg 24.8µg 21%
Manganese 0.79mg 0.41mg 17%
Fiber 1.4g 5.7g 17%
Folate 65µg 16%
Calories 378kcal 81kcal 15%
Selenium 6.3µg 1.8µg 8%
Choline 28.4mg 5%
Copper 0.137mg 0.176mg 4%
Phosphorus 77mg 108mg 4%
Potassium 105mg 244mg 4%
Magnesium 19mg 33mg 3%
Calcium 10mg 25mg 2%
Vitamin B5 0.226mg 0.104mg 2%
Vitamin C 38.5mg 40mg 2%
Polyunsaturated fat 0.354g 0.187g 1%
Protein 6.06g 5.42g 1%
Fats 1.08g 0.4g 1%
Saturated fat 0.26g 0.071g 1%
Net carbs 85.45g 8.75g N/A
Sugar 10.35g 5.67g N/A
Vitamin E 0.08mg 0.13mg 0%
Monounsaturated fat 0.204g 0.035g 0%
Tryptophan 0.066mg 0.037mg 0%
Threonine 0.241mg 0.203mg 0%
Isoleucine 0.26mg 0.195mg 0%
Leucine 0.767mg 0.323mg 0%
Lysine 0.113mg 0.317mg 0%
Methionine 0.13mg 0.082mg 0%
Phenylalanine 0.365mg 0.2mg 0%
Valine 0.344mg 0.235mg 0%
Histidine 0.162mg 0.107mg 0%
Fructose 0.26g 0.39g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Pea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
Minerals Daily Need Coverage Score
183%
Cereal
31%
Pea raw

Comparison summary

Which food is lower in Sugar?
Pea raw
Pea raw is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 790mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 0.189g)
Which food is lower in glycemic index?
Pea raw
Pea raw is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $0.3)
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.