Cereal vs. Soybean raw — In-Depth Nutrition Comparison
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What are the main differences between cereal and soybean raw?
- Cereal is richer in vitamin B1, vitamin B6, vitamin B2, iron, vitamin B3, and vitamin A, while soybean raw is higher in copper, phosphorus, manganese, and magnesium.
- Cereal's daily need coverage for vitamin B1 is 451% higher.
- Soybean raw has 127 times less vitamin A than cereal. Cereal has 2792IU of vitamin A, while soybean raw has 22IU.
- Cereal has a higher glycemic index (69) than soybean raw (14).
We used Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Soybeans, mature seeds, raw types in this comparison.
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.
| Contains more MagnesiumMagnesium | +1373.7% |
| Contains more CalciumCalcium | +2670% |
| Contains more PotassiumPotassium | +1611.4% |
| Contains more CopperCopper | +1110.2% |
| Contains more PhosphorusPhosphorus | +814.3% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +218.6% |
| Contains more SeleniumSelenium | +182.5% |
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.
| Contains more Vitamin CVitamin C | +541.7% |
| Contains more Vitamin AVitamin A | +81300% |
| Contains more Vitamin B1Vitamin B1 | +619.5% |
| Contains more Vitamin B2Vitamin B2 | +344.8% |
| Contains more Vitamin B3Vitamin B3 | +1725% |
| Contains more Vitamin B6Vitamin B6 | +1487.8% |
| Contains more Vitamin EVitamin E | +962.5% |
| Contains more Vitamin B5Vitamin B5 | +250.9% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 6.288mg | 0.874mg | 451% |
| Vitamin B6 | 5.986mg | 0.377mg | 431% |
| Vitamin B2 | 3.87mg | 0.87mg | 231% |
| Iron | 34.06mg | 15.7mg | 230% |
| Vitamin B3 | 29.62mg | 1.623mg | 175% |
| Copper | 0.137mg | 1.658mg | 169% |
| Folate | 375µg | 94% | |
| Vitamin A | 814µg | 1µg | 90% |
| Phosphorus | 77mg | 704mg | 90% |
| Manganese | 0.79mg | 2.517mg | 75% |
| Polyunsaturated fat | 0.354g | 11.255g | 73% |
| Magnesium | 19mg | 280mg | 62% |
| Protein | 6.06g | 36.49g | 61% |
| Potassium | 105mg | 1797mg | 50% |
| Vitamin K | 0µg | 47µg | 39% |
| Vitamin C | 38.5mg | 6mg | 36% |
| Sodium | 795mg | 2mg | 34% |
| Fiber | 1.4g | 9.3g | 32% |
| Fats | 1.08g | 19.94g | 29% |
| Calcium | 10mg | 277mg | 27% |
| Zinc | 7.6mg | 4.89mg | 25% |
| Selenium | 6.3µg | 17.8µg | 21% |
| Choline | 115.9mg | 21% | |
| Carbs | 86.85g | 30.16g | 19% |
| Saturated fat | 0.26g | 2.884g | 12% |
| Monounsaturated fat | 0.204g | 4.404g | 11% |
| Vitamin B5 | 0.226mg | 0.793mg | 11% |
| Vitamin E | 0.08mg | 0.85mg | 5% |
| Calories | 378kcal | 446kcal | 3% |
| Net carbs | 85.45g | 20.86g | N/A |
| Sugar | 10.35g | 7.33g | N/A |
| Tryptophan | 0.066mg | 0.591mg | 0% |
| Threonine | 0.241mg | 1.766mg | 0% |
| Isoleucine | 0.26mg | 1.971mg | 0% |
| Leucine | 0.767mg | 3.309mg | 0% |
| Lysine | 0.113mg | 2.706mg | 0% |
| Methionine | 0.13mg | 0.547mg | 0% |
| Phenylalanine | 0.365mg | 2.122mg | 0% |
| Valine | 0.344mg | 2.029mg | 0% |
| Histidine | 0.162mg | 1.097mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.06 g
Fats:
1.08 g
Carbs:
86.85 g
Water:
3.78 g
Other:
2.23 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more CarbsCarbs | +188% |
| Contains more ProteinProtein | +502.1% |
| Contains more FatsFats | +1746.3% |
| Contains more WaterWater | +125.9% |
| Contains more OtherOther | +118.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.204 g
Polyunsaturated fat:
Poly. Fat
0.354 g
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains less Sat. FatSaturated fat | -91% |
| Contains more Mono. FatMonounsaturated fat | +2058.8% |
| Contains more Poly. FatPolyunsaturated fat | +3079.4% |