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Cereal vs. Soybean — In-Depth Nutrition Comparison

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What are the differences between Cereal and Soybean?

  • Cereal is higher in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C, however, Soybean is richer in Copper.
  • Cereal's daily need coverage for Vitamin B1 is 511% more.
  • Soybean has less Sodium.

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
:
Contains more Iron +562.6%
Contains more Zinc +560.9%
Contains more Calcium +920%
Contains more Magnesium +352.6%
Contains more Phosphorus +218.2%
Contains more Potassium +390.5%
Contains less Sodium -99.9%
Contains more Copper +197.1%
Contains more Selenium +15.9%
Equal in Manganese - 0.824
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Iron +562.6%
Contains more Zinc +560.9%
Contains more Calcium +920%
Contains more Magnesium +352.6%
Contains more Phosphorus +218.2%
Contains more Potassium +390.5%
Contains less Sodium -99.9%
Contains more Copper +197.1%
Contains more Selenium +15.9%
Equal in Manganese - 0.824

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
:
Contains more Vitamin A +30922.2%
Contains more Vitamin C +2164.7%
Contains more Vitamin B1 +3956.8%
Contains more Vitamin B2 +1257.9%
Contains more Vitamin B3 +7323.6%
Contains more Vitamin B5 +26.3%
Contains more Vitamin B6 +2458.1%
Contains more Vitamin E +337.5%
Contains more Vitamin K +∞%
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 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin A +30922.2%
Contains more Vitamin C +2164.7%
Contains more Vitamin B1 +3956.8%
Contains more Vitamin B2 +1257.9%
Contains more Vitamin B3 +7323.6%
Contains more Vitamin B5 +26.3%
Contains more Vitamin B6 +2458.1%
Contains more Vitamin E +337.5%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
2
:
Contains more Carbs +938.9%
Contains more Other +16.8%
Contains more Protein +200.5%
Contains more Fats +730.6%
Contains more Water +1554.8%
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 Carbs +938.9%
Contains more Other +16.8%
Contains more Protein +200.5%
Contains more Fats +730.6%
Contains more Water +1554.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
:
Contains less Saturated Fat -80%
Contains more Monounsaturated Fat +871.1%
Contains more Polyunsaturated fat +1330.5%
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains less Saturated Fat -80%
Contains more Monounsaturated Fat +871.1%
Contains more Polyunsaturated fat +1330.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Soybean Opinion
Net carbs 85.45g 2.36g Cereal
Protein 6.06g 18.21g Soybean
Fats 1.08g 8.97g Soybean
Carbs 86.85g 8.36g Cereal
Calories 378kcal 172kcal Cereal
Fructose 0.26g Cereal
Sugar 10.35g 3g Soybean
Fiber 1.4g 6g Soybean
Calcium 10mg 102mg Soybean
Iron 34.06mg 5.14mg Cereal
Magnesium 19mg 86mg Soybean
Phosphorus 77mg 245mg Soybean
Potassium 105mg 515mg Soybean
Sodium 795mg 1mg Soybean
Zinc 7.6mg 1.15mg Cereal
Copper 0.137mg 0.407mg Soybean
Manganese 0.79mg 0.824mg Soybean
Selenium 6.3µg 7.3µg Soybean
Vitamin A 2792IU 9IU Cereal
Vitamin A RAE 814µg 0µg Cereal
Vitamin E 0.08mg 0.35mg Soybean
Vitamin C 38.5mg 1.7mg Cereal
Vitamin B1 6.288mg 0.155mg Cereal
Vitamin B2 3.87mg 0.285mg Cereal
Vitamin B3 29.62mg 0.399mg Cereal
Vitamin B5 0.226mg 0.179mg Cereal
Vitamin B6 5.986mg 0.234mg Cereal
Folate 54µg Soybean
Vitamin K 0µg 19.2µg Soybean
Tryptophan 0.066mg 0.242mg Soybean
Threonine 0.241mg 0.723mg Soybean
Isoleucine 0.26mg 0.807mg Soybean
Leucine 0.767mg 1.355mg Soybean
Lysine 0.113mg 1.108mg Soybean
Methionine 0.13mg 0.224mg Soybean
Phenylalanine 0.365mg 0.869mg Soybean
Valine 0.344mg 0.831mg Soybean
Histidine 0.162mg 0.449mg Soybean
Saturated Fat 0.26g 1.297g Cereal
Monounsaturated Fat 0.204g 1.981g Soybean
Polyunsaturated fat 0.354g 5.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
393%
Cereal
23%
Soybean
Minerals Daily Need Coverage Score
183%
Cereal
75%
Soybean

Comparison summary

Which food is lower in Sugar?
Soybean
Soybean is lower in Sugar (difference - 7.35g)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 794mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
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 - 1.037g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $3.4)
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. 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.