Cereal vs. Yardlong beans — In-Depth Nutrition Comparison

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How are cereal and yardlong beans different?

Cereal is higher than yardlong beans in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, manganese, and vitamin C.
Cereal covers your daily need for vitamin B1, 517% more than yardlong beans.
Cereal contains 249 times more vitamin B6 than yardlong beans. Cereal contains 5.986mg of vitamin B6, while yardlong beans contains 0.024mg.
Yardlong beans is lower in sodium.
Yardlong beans has a higher glycemic index (86) than cereal (69).

Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Yardlong bean, cooked, boiled, drained, 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.

Cereal

Yardlong beans

Contains more IronIron	+3375.5%
Contains more CopperCopper	+191.5%
Contains more ZincZinc	+2011.1%
Contains more PhosphorusPhosphorus	+35.1%
Contains more ManganeseManganese	+293%
Contains more SeleniumSelenium	+320%

Contains more MagnesiumMagnesium	+121.1%
Contains more CalciumCalcium	+340%
Contains more PotassiumPotassium	+176.2%
Contains less SodiumSodium	-99.5%

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

Yardlong beans

Contains more Vitamin CVitamin C	+137.7%
Contains more Vitamin AVitamin A	+3439.1%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+7297.6%
Contains more Vitamin B2Vitamin B2	+3809.1%
Contains more Vitamin B3Vitamin B3	+4601.6%
Contains more Vitamin B5Vitamin B5	+343.1%
Contains more Vitamin B6Vitamin B6	+24841.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	6.288mg	0.085mg	517%
Vitamin B6	5.986mg	0.024mg	459%
Iron	34.06mg	0.98mg	414%
Vitamin B2	3.87mg	0.099mg	290%
Vitamin B3	29.62mg	0.63mg	181%
Vitamin A	814µg	23µg	88%
Zinc	7.6mg	0.36mg	66%
Sodium	795mg	4mg	34%
Carbs	86.85g	9.18g	26%
Manganese	0.79mg	0.201mg	26%
Vitamin C	38.5mg	16.2mg	25%
Calories	378kcal	47kcal	17%
Folate		45µg	11%
Copper	0.137mg	0.047mg	10%
Selenium	6.3µg	1.5µg	9%
Protein	6.06g	2.53g	7%
Fiber	1.4g		6%
Potassium	105mg	290mg	5%
Magnesium	19mg	42mg	5%
Vitamin B5	0.226mg	0.051mg	4%
Phosphorus	77mg	57mg	3%
Calcium	10mg	44mg	3%
Polyunsaturated fat	0.354g	0.042g	2%
Fats	1.08g	0.1g	2%
Vitamin E	0.08mg		1%
Saturated fat	0.26g	0.026g	1%
Net carbs	85.45g	9.18g	N/A
Sugar	10.35g		N/A
Monounsaturated fat	0.204g	0.009g	0%
Tryptophan	0.066mg	0.029mg	0%
Threonine	0.241mg	0.094mg	0%
Isoleucine	0.26mg	0.135mg	0%
Leucine	0.767mg	0.18mg	0%
Lysine	0.113mg	0.166mg	0%
Methionine	0.13mg	0.036mg	0%
Phenylalanine	0.365mg	0.139mg	0%
Valine	0.344mg	0.146mg	0%
Histidine	0.162mg	0.082mg	0%
Fructose	0.26g		0%