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Seed vs Cereal - In-Depth Nutrition Comparison

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The main differences between Seed and Cereal

  • Seed is richer in Fiber, Phosphorus, Selenium, Copper, Manganese, and Magnesium, yet Cereal is richer in Vitamin B1, Iron, Vitamin B2, and Vitamin B3.
  • Daily need coverage for Vitamin B1 from Cereal is 472% higher.
  • Seed contains 25 times more Fiber than Cereal. Seed contains 34.4g of Fiber, while Cereal contains 1.4g.

Food types used in this article are Seeds, chia seeds, dried and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Seed vs Cereal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
6
:
2
Cereal
Contains more Calcium +6210%
Contains more Magnesium +1663.2%
Contains more Phosphorus +1016.9%
Contains more Potassium +287.6%
Contains less Sodium -98%
Contains more Copper +574.5%
Contains more Iron +341.2%
Contains more Zinc +65.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Contains more Calcium +6210%
Contains more Magnesium +1663.2%
Contains more Phosphorus +1016.9%
Contains more Potassium +287.6%
Contains less Sodium -98%
Contains more Copper +574.5%
Contains more Iron +341.2%
Contains more Zinc +65.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
3
:
8
Cereal
Contains more Vitamin E +525%
Contains more Vitamin A +5070.4%
Contains more Vitamin C +2306.3%
Contains more Vitamin B1 +914.2%
Contains more Vitamin B2 +2176.5%
Contains more Vitamin B3 +235.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 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 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin E +525%
Contains more Vitamin A +5070.4%
Contains more Vitamin C +2306.3%
Contains more Vitamin B1 +914.2%
Contains more Vitamin B2 +2176.5%
Contains more Vitamin B3 +235.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seed Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Seed Cereal Opinion
Net carbs 7.72g 85.45g Cereal
Protein 16.54g 6.06g Seed
Fats 30.74g 1.08g Seed
Carbs 42.12g 86.85g Cereal
Calories 486kcal 378kcal Seed
Starch g g
Fructose g 0.26g Cereal
Sugar g 10.35g Seed
Fiber 34.4g 1.4g Seed
Calcium 631mg 10mg Seed
Iron 7.72mg 34.06mg Cereal
Magnesium 335mg 19mg Seed
Phosphorus 860mg 77mg Seed
Potassium 407mg 105mg Seed
Sodium 16mg 795mg Seed
Zinc 4.58mg 7.6mg Cereal
Copper 0.924mg 0.137mg Seed
Vitamin A 54IU 2792IU Cereal
Vitamin E 0.5mg 0.08mg Seed
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 1.6mg 38.5mg Cereal
Vitamin B1 0.62mg 6.288mg Cereal
Vitamin B2 0.17mg 3.87mg Cereal
Vitamin B3 8.83mg 29.62mg Cereal
Vitamin B5 mg 0.226mg Cereal
Vitamin B6 mg 5.986mg Cereal
Folate 49µg µg Seed
Vitamin B12 0µg µg Seed
Vitamin K µg 0µg Cereal
Tryptophan 0.436mg 0.066mg Seed
Threonine 0.709mg 0.241mg Seed
Isoleucine 0.801mg 0.26mg Seed
Leucine 1.371mg 0.767mg Seed
Lysine 0.97mg 0.113mg Seed
Methionine 0.588mg 0.13mg Seed
Phenylalanine 1.016mg 0.365mg Seed
Valine 0.95mg 0.344mg Seed
Histidine 0.531mg 0.162mg Seed
Cholesterol 0mg mg Cereal
Trans Fat 0.14g g Cereal
Saturated Fat 3.33g 0.26g Cereal
Monounsaturated Fat 2.309g 0.204g Seed
Polyunsaturated fat 23.665g 0.354g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Cereal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Seed
393
Cereal
Mineral Summary Score
195
Seed
212
Cereal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
99%
Seed
36%
Cereal
Carbohydrates
42%
Seed
87%
Cereal
Fats
142%
Seed
5%
Cereal

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 779mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 54)
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 - 3.07g)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.