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  6. Cereal vs. White beans

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 RAE, 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.

Infographic

Cereal vs White beans infographic
Infographic link

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
Cereal
4
:
6
White beans
White beans
Contains more Iron +820.5%
Contains more Zinc +450.7%
Contains more Manganese +24.2%
Contains more Selenium +384.6%
Contains more Calcium +800%
Contains more Magnesium +231.6%
Contains more Phosphorus +46.8%
Contains more Potassium +434.3%
Contains less Sodium -99.2%
Contains more Copper +109.5%
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains more Iron +820.5%
Contains more Zinc +450.7%
Contains more Manganese +24.2%
Contains more Selenium +384.6%
Contains more Calcium +800%
Contains more Magnesium +231.6%
Contains more Phosphorus +46.8%
Contains more Potassium +434.3%
Contains less Sodium -99.2%
Contains more Copper +109.5%

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.
Cereal
Cereal
6
:
6
White beans
White beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +5228.8%
Contains more Vitamin B2 +8313%
Contains more Vitamin B3 +21057.1%
Contains more Vitamin B6 +6336.6%
Contains more Vitamin E +1075%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.229
Cereal
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%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +5228.8%
Contains more Vitamin B2 +8313%
Contains more Vitamin B3 +21057.1%
Contains more Vitamin B6 +6336.6%
Contains more Vitamin E +1075%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.229

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
3
:
2
White beans
White beans
Contains more Fats +208.6%
Contains more Carbs +246.2%
Contains more Other +27.4%
Contains more Protein +60.6%
Contains more Water +1568.8%
Cereal
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more Fats +208.6%
Contains more Carbs +246.2%
Contains more Other +27.4%
Contains more Protein +60.6%
Contains more Water +1568.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
2
:
1
White beans
White beans
Contains more Monounsaturated Fat +558.1%
Contains more Polyunsaturated fat +132.9%
Contains less Saturated Fat -65%
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains more Monounsaturated Fat +558.1%
Contains more Polyunsaturated fat +132.9%
Contains less Saturated 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.
Cereal White beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cereal White beans Opinion
Net carbs 85.45g 18.79g Cereal
Protein 6.06g 9.73g White beans
Fats 1.08g 0.35g Cereal
Carbs 86.85g 25.09g Cereal
Calories 378kcal 139kcal Cereal
Fructose 0.26g Cereal
Sugar 10.35g 0.34g White beans
Fiber 1.4g 6.3g White beans
Calcium 10mg 90mg White beans
Iron 34.06mg 3.7mg Cereal
Magnesium 19mg 63mg White beans
Phosphorus 77mg 113mg White beans
Potassium 105mg 561mg White beans
Sodium 795mg 6mg White beans
Zinc 7.6mg 1.38mg Cereal
Copper 0.137mg 0.287mg White beans
Manganese 0.79mg 0.636mg Cereal
Selenium 6.3µg 1.3µg Cereal
Vitamin A 2792IU 0IU Cereal
Vitamin A RAE 814µg 0µg Cereal
Vitamin E 0.08mg 0.94mg White beans
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.118mg Cereal
Vitamin B2 3.87mg 0.046mg Cereal
Vitamin B3 29.62mg 0.14mg Cereal
Vitamin B5 0.226mg 0.229mg White beans
Vitamin B6 5.986mg 0.093mg Cereal
Folate 81µg White beans
Vitamin K 0µg 3.5µg White beans
Tryptophan 0.066mg 0.115mg White beans
Threonine 0.241mg 0.409mg White beans
Isoleucine 0.26mg 0.429mg White beans
Leucine 0.767mg 0.776mg White beans
Lysine 0.113mg 0.668mg White beans
Methionine 0.13mg 0.146mg White beans
Phenylalanine 0.365mg 0.526mg White beans
Valine 0.344mg 0.509mg White beans
Histidine 0.162mg 0.271mg White beans
Saturated Fat 0.26g 0.091g White beans
Monounsaturated Fat 0.204g 0.031g Cereal
Polyunsaturated fat 0.354g 0.152g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal White beans
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
14%
White beans
Minerals Daily Need Coverage Score
183%
Cereal
53%
White beans

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 10.01g)
Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 789mg)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.169g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 69)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.