Cereal vs. White beans — In-Depth Nutrition Comparison
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How are Cereal and White beans different?
- Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A, Zinc, and Vitamin C, while White beans is higher in Fiber.
- Cereal covers your daily need of Vitamin B1 514% more than White beans.
- White beans is lower in Sodium.
Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Beans, white, mature seeds, cooked, boiled, without salt types were used 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.
| Contains more IronIron | +820.5% |
| Contains more ZincZinc | +450.7% |
| Contains more ManganeseManganese | +24.2% |
| Contains more SeleniumSelenium | +384.6% |
| Contains more MagnesiumMagnesium | +231.6% |
| Contains more CalciumCalcium | +800% |
| Contains more PotassiumPotassium | +434.3% |
| Contains more CopperCopper | +109.5% |
| Contains more PhosphorusPhosphorus | +46.8% |
| Contains less SodiumSodium | -99.2% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +5228.8% |
| Contains more Vitamin B2Vitamin B2 | +8313% |
| Contains more Vitamin B3Vitamin B3 | +21057.1% |
| Contains more Vitamin B6Vitamin B6 | +6336.6% |
| Contains more Vitamin EVitamin E | +1075% |
| Contains more Vitamin KVitamin K | +∞% |
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:
9.73 g
Fats:
0.35 g
Carbs:
25.09 g
Water:
63.08 g
Other:
1.75 g
| Contains more FatsFats | +208.6% |
| Contains more CarbsCarbs | +246.2% |
| Contains more OtherOther | +27.4% |
| Contains more ProteinProtein | +60.6% |
| Contains more WaterWater | +1568.8% |
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
0.091 g
Monounsaturated Fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.152 g
| Contains more Mono. FatMonounsaturated Fat | +558.1% |
| Contains more Poly. FatPolyunsaturated fat | +132.9% |
| Contains less Sat. FatSaturated Fat | -65% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 378kcal | 139kcal |
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| Protein | 6.06g | 9.73g |
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| Fats | 1.08g | 0.35g |
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| Vitamin C | 38.5mg | 0mg |
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| Net carbs | 85.45g | 18.79g |
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| Carbs | 86.85g | 25.09g |
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| Magnesium | 19mg | 63mg |
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| Calcium | 10mg | 90mg |
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| Potassium | 105mg | 561mg |
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| Iron | 34.06mg | 3.7mg |
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| Sugar | 10.35g | 0.34g |
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| Fiber | 1.4g | 6.3g |
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| Copper | 0.137mg | 0.287mg |
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| Zinc | 7.6mg | 1.38mg |
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| Phosphorus | 77mg | 113mg |
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| Sodium | 795mg | 6mg |
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| Vitamin A | 2792IU | 0IU |
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| Vitamin A | 814µg | 0µg |
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| Vitamin E | 0.08mg | 0.94mg |
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| Manganese | 0.79mg | 0.636mg |
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| Selenium | 6.3µg | 1.3µg |
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| Vitamin B1 | 6.288mg | 0.118mg |
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| Vitamin B2 | 3.87mg | 0.046mg |
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| Vitamin B3 | 29.62mg | 0.14mg |
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| Vitamin B5 | 0.226mg | 0.229mg |
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| Vitamin B6 | 5.986mg | 0.093mg |
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| Vitamin K | 0µg | 3.5µg |
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| Folate | 81µg |
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| Choline | 35.1mg |
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| Saturated Fat | 0.26g | 0.091g |
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| Monounsaturated Fat | 0.204g | 0.031g |
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| Polyunsaturated fat | 0.354g | 0.152g |
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| Tryptophan | 0.066mg | 0.115mg |
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| Threonine | 0.241mg | 0.409mg |
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| Isoleucine | 0.26mg | 0.429mg |
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| Leucine | 0.767mg | 0.776mg |
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| Lysine | 0.113mg | 0.668mg |
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| Methionine | 0.13mg | 0.146mg |
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| Phenylalanine | 0.365mg | 0.526mg |
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| Valine | 0.344mg | 0.509mg |
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| Histidine | 0.162mg | 0.271mg |
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| Fructose | 0.26g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
363%
14%
Minerals Daily Need Coverage Score
183%
53%
Comparison summary
Which food is lower in Sugar?
White beans is lower in Sugar (difference - 10.01g)
Which food contains less Sodium?
White beans contains less Sodium (difference - 789mg)
Which food is lower in Saturated Fat?
White beans is lower in Saturated Fat (difference - 0.169g)
Which food is lower in glycemic index?
White beans is lower in glycemic index (difference - 69)
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.
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.