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Cereal vs. Soybean — In-Depth Nutrition Comparison

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What are the differences between cereal and soybeans?

  • Cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C; however, soybeans are richer in copper.
  • Cereal's daily need coverage for vitamin B1 is 511% more.
  • Soybeans contain 795 times less sodium than cereal. Cereal contains 795mg of sodium, while soybeans contain 1mg.
  • Soybeans have a lower glycemic index (14) than cereal (69).

We used Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Soybeans, mature cooked, boiled, without salt types in this article.

Infographic

Cereal vs Soybean 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
2
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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more IronIron +562.6%
Contains more ZincZinc +560.9%
Contains more MagnesiumMagnesium +352.6%
Contains more CalciumCalcium +920%
Contains more PotassiumPotassium +390.5%
Contains more CopperCopper +197.1%
Contains more PhosphorusPhosphorus +218.2%
Contains less SodiumSodium -99.9%
Contains more SeleniumSelenium +15.9%
~equal in Manganese ~0.824mg

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
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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Contains more Vitamin CVitamin C +2164.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +3956.8%
Contains more Vitamin B2Vitamin B2 +1257.9%
Contains more Vitamin B3Vitamin B3 +7323.6%
Contains more Vitamin B5Vitamin B5 +26.3%
Contains more Vitamin B6Vitamin B6 +2458.1%
Contains more Vitamin EVitamin E +337.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cereal Soybean DV% diff.
Vitamin B1 6.288mg 0.155mg 511%
Vitamin B6 5.986mg 0.234mg 442%
Iron 34.06mg 5.14mg 362%
Vitamin B2 3.87mg 0.285mg 276%
Vitamin B3 29.62mg 0.399mg 183%
Vitamin A 814µg 0µg 90%
Zinc 7.6mg 1.15mg 59%
Vitamin C 38.5mg 1.7mg 41%
Sodium 795mg 1mg 35%
Polyunsaturated fat 0.354g 5.064g 31%
Copper 0.137mg 0.407mg 30%
Carbs 86.85g 8.36g 26%
Protein 6.06g 18.21g 24%
Phosphorus 77mg 245mg 24%
Fiber 1.4g 6g 18%
Magnesium 19mg 86mg 16%
Vitamin K 0µg 19.2µg 16%
Folate 54µg 14%
Potassium 105mg 515mg 12%
Fats 1.08g 8.97g 12%
Calories 378kcal 172kcal 10%
Choline 47.5mg 9%
Calcium 10mg 102mg 9%
Saturated fat 0.26g 1.297g 5%
Monounsaturated fat 0.204g 1.981g 4%
Selenium 6.3µg 7.3µg 2%
Vitamin E 0.08mg 0.35mg 2%
Manganese 0.79mg 0.824mg 1%
Vitamin B5 0.226mg 0.179mg 1%
Net carbs 85.45g 2.36g N/A
Sugar 10.35g 3g N/A
Tryptophan 0.066mg 0.242mg 0%
Threonine 0.241mg 0.723mg 0%
Isoleucine 0.26mg 0.807mg 0%
Leucine 0.767mg 1.355mg 0%
Lysine 0.113mg 1.108mg 0%
Methionine 0.13mg 0.224mg 0%
Phenylalanine 0.365mg 0.869mg 0%
Valine 0.344mg 0.831mg 0%
Histidine 0.162mg 0.449mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more CarbsCarbs +938.9%
Contains more OtherOther +16.8%
Contains more ProteinProtein +200.5%
Contains more FatsFats +730.6%
Contains more WaterWater +1554.8%

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
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -80%
Contains more Mono. FatMonounsaturated fat +871.1%
Contains more Poly. FatPolyunsaturated fat +1330.5%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.