White beans vs. Cereal — In-Depth Nutrition Comparison

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How are white beans and cereal different?

Cereal is higher than white beans in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, zinc, vitamin C, and carbs.
Cereal covers your daily need for vitamin B1 514% more than white beans.
White beans is lower in sodium.

Beans, white, mature seeds, cooked, boiled, without salt and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types were used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

White beans

Cereal

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%

Contains more IronIron	+820.5%
Contains more ZincZinc	+450.7%
Contains more ManganeseManganese	+24.2%
Contains more SeleniumSelenium	+384.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

White beans

Cereal

Contains more Vitamin EVitamin E	+1075%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%

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%

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~0.226mg

~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.118mg	6.288mg	514%
Vitamin B6	0.093mg	5.986mg	453%
Iron	3.7mg	34.06mg	380%
Vitamin B2	0.046mg	3.87mg	294%
Vitamin B3	0.14mg	29.62mg	184%
Vitamin A	0µg	814µg	90%
Zinc	1.38mg	7.6mg	57%
Vitamin C	0mg	38.5mg	43%
Sodium	6mg	795mg	34%
Carbs	25.09g	86.85g	21%
Fiber	6.3g	1.4g	20%
Folate	81µg		20%
Copper	0.287mg	0.137mg	17%
Potassium	561mg	105mg	13%
Calories	139kcal	378kcal	12%
Magnesium	63mg	19mg	10%
Selenium	1.3µg	6.3µg	9%
Calcium	90mg	10mg	8%
Protein	9.73g	6.06g	7%
Manganese	0.636mg	0.79mg	7%
Vitamin E	0.94mg	0.08mg	6%
Choline	35.1mg		6%
Phosphorus	113mg	77mg	5%
Vitamin K	3.5µg	0µg	3%
Fats	0.35g	1.08g	1%
Saturated fat	0.091g	0.26g	1%
Polyunsaturated fat	0.152g	0.354g	1%
Protein per 100 calories	7g	1.6g	N/A
Calories per 10 g protein	143kcal	624kcal	N/A
Weight per 100 calories	72g	26g	N/A
Net carbs	18.79g	85.45g	N/A
Sugar	0.34g	10.35g	N/A
Vitamin B5	0.229mg	0.226mg	0%
Monounsaturated fat	0.031g	0.204g	0%
Tryptophan	0.115mg	0.066mg	0%
Threonine	0.409mg	0.241mg	0%
Isoleucine	0.429mg	0.26mg	0%
Leucine	0.776mg	0.767mg	0%
Lysine	0.668mg	0.113mg	0%
Methionine	0.146mg	0.13mg	0%
Phenylalanine	0.526mg	0.365mg	0%
Valine	0.509mg	0.344mg	0%
Histidine	0.271mg	0.162mg	0%
Fructose		0.26g	0%