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Cereal vs Seed - In-Depth Nutrition Comparison

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The main differences between Cereal and Seed

  • Cereal is richer in Vitamin B1, Iron, Vitamin B2, and Vitamin B3, yet Seed is richer in Fiber, Phosphorus, Selenium, Copper, Manganese, and Magnesium.
  • Daily need coverage for Vitamin B1 from Cereal is 472% higher.
  • Cereal contains 23 times more Vitamin B2 than Seed. Cereal contains 3.87mg of Vitamin B2, while Seed contains 0.17mg.

Food types used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Seeds, chia seeds, dried.

Infographic

Cereal vs Seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
2
:
6
Seed
Contains more Iron +341.2%
Contains more Zinc +65.9%
Contains more Calcium +6210%
Contains more Magnesium +1663.2%
Contains more Phosphorus +1016.9%
Contains more Potassium +287.6%
Contains less Sodium -98%
Contains more Copper +574.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains more Iron +341.2%
Contains more Zinc +65.9%
Contains more Calcium +6210%
Contains more Magnesium +1663.2%
Contains more Phosphorus +1016.9%
Contains more Potassium +287.6%
Contains less Sodium -98%
Contains more Copper +574.5%

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
:
3
Seed
Contains more Vitamin A +5070.4%
Contains more Vitamin C +2306.3%
Contains more Vitamin B1 +914.2%
Contains more Vitamin B2 +2176.5%
Contains more Vitamin B3 +235.4%
Contains more Vitamin E +525%
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 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +5070.4%
Contains more Vitamin C +2306.3%
Contains more Vitamin B1 +914.2%
Contains more Vitamin B2 +2176.5%
Contains more Vitamin B3 +235.4%
Contains more Vitamin E +525%

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 Seed
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cereal Seed Opinion
Net carbs 85.45g 7.72g Cereal
Protein 6.06g 16.54g Seed
Fats 1.08g 30.74g Seed
Carbs 86.85g 42.12g Cereal
Calories 378kcal 486kcal Seed
Starch g g
Fructose 0.26g g Cereal
Sugar 10.35g g Seed
Fiber 1.4g 34.4g Seed
Calcium 10mg 631mg Seed
Iron 34.06mg 7.72mg Cereal
Magnesium 19mg 335mg Seed
Phosphorus 77mg 860mg Seed
Potassium 105mg 407mg Seed
Sodium 795mg 16mg Seed
Zinc 7.6mg 4.58mg Cereal
Copper 0.137mg 0.924mg Seed
Vitamin A 2792IU 54IU Cereal
Vitamin E 0.08mg 0.5mg Seed
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 38.5mg 1.6mg Cereal
Vitamin B1 6.288mg 0.62mg Cereal
Vitamin B2 3.87mg 0.17mg Cereal
Vitamin B3 29.62mg 8.83mg Cereal
Vitamin B5 0.226mg mg Cereal
Vitamin B6 5.986mg mg Cereal
Folate µg 49µg Seed
Vitamin B12 µg 0µg Seed
Vitamin K 0µg µg Cereal
Tryptophan 0.066mg 0.436mg Seed
Threonine 0.241mg 0.709mg Seed
Isoleucine 0.26mg 0.801mg Seed
Leucine 0.767mg 1.371mg Seed
Lysine 0.113mg 0.97mg Seed
Methionine 0.13mg 0.588mg Seed
Phenylalanine 0.365mg 1.016mg Seed
Valine 0.344mg 0.95mg Seed
Histidine 0.162mg 0.531mg Seed
Cholesterol mg 0mg Cereal
Trans Fat g 0.14g Cereal
Saturated Fat 0.26g 3.33g Cereal
Monounsaturated Fat 0.204g 2.309g Seed
Polyunsaturated fat 0.354g 23.665g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Seed
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
Seed
Mineral Summary Score
212
Cereal
195
Seed

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
99%
Seed
Carbohydrates
87%
Cereal
42%
Seed
Fats
5%
Cereal
142%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 779mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 54)
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 - 3.07g)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.