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.

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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

Soybean

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

Soybean

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			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%
Fats	1.08g	8.97g	12%
Potassium	105mg	515mg	12%
Calories	378kcal	172kcal	10%
Calcium	10mg	102mg	9%
Choline		47.5mg	9%
Saturated fat	0.26g	1.297g	5%
Monounsaturated fat	0.204g	1.981g	4%
Vitamin E	0.08mg	0.35mg	2%
Selenium	6.3µg	7.3µg	2%
Manganese	0.79mg	0.824mg	1%
Vitamin B5	0.226mg	0.179mg	1%
Protein per 100 calories	1.6g	11g	N/A
Calories per 10 g protein	624kcal	94kcal	N/A
Weight per 100 calories	26g	58g	N/A
Unsaturated / Saturated Fat ratio	2.1	5.4	N/A
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%