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Beans vs. Cereal — In-Depth Nutrition Comparison

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What are the differences between beans and cereal?

  • Beans are higher in fiber; however, cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C.
  • Cereal's daily need coverage for vitamin B1 is 512% more.
  • Cereal contains 4 times less fiber than beans. Beans contain 5.5g of fiber, while cereal contains 1.4g.
  • Beans have less sodium.
  • Beans have a lower glycemic index (33) than cereal (69).

We used Beans, baked, canned, no salt added and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types in this article.

Infographic

Beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Cereal
Cereal
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +181.9%
Contains more CopperCopper +50.4%
Contains more PhosphorusPhosphorus +35.1%
Contains less SodiumSodium -99.9%
Contains more IronIron +11644.8%
Contains more ZincZinc +442.9%
Contains more SeleniumSelenium +40%

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.
Beans
Beans
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Cereal
Cereal
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
Contains more Vitamin EVitamin E +87.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +1141.9%
Contains more Vitamin AVitamin A +16180%
Contains more Vitamin B1Vitamin B1 +4092%
Contains more Vitamin B2Vitamin B2 +6350%
Contains more Vitamin B3Vitamin B3 +6788.4%
Contains more Vitamin B6Vitamin B6 +4504.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Beans Cereal DV% diff.
Vitamin B1 0.15mg 6.288mg 512%
Vitamin B6 0.13mg 5.986mg 450%
Iron 0.29mg 34.06mg 422%
Vitamin B2 0.06mg 3.87mg 293%
Vitamin B3 0.43mg 29.62mg 182%
Vitamin A 5µg 814µg 90%
Zinc 1.4mg 7.6mg 56%
Vitamin C 3.1mg 38.5mg 39%
Sodium 1mg 795mg 35%
Manganese 0.79mg 34%
Carbs 20.49g 86.85g 22%
Fiber 5.5g 1.4g 16%
Calories 105kcal 378kcal 14%
Copper 0.206mg 0.137mg 8%
Potassium 296mg 105mg 6%
Folate 24µg 6%
Choline 30.8mg 6%
Vitamin B5 0.226mg 5%
Calcium 50mg 10mg 4%
Phosphorus 104mg 77mg 4%
Protein 4.8g 6.06g 3%
Magnesium 32mg 19mg 3%
Selenium 4.5µg 6.3µg 3%
Fats 0.4g 1.08g 1%
Vitamin K 0.8µg 0µg 1%
Saturated fat 0.103g 0.26g 1%
Polyunsaturated fat 0.172g 0.354g 1%
Protein per 100 calories 4.6g 1.6g N/A
Calories per 10 g protein 219kcal 624kcal N/A
Weight per 100 calories 95g 26g N/A
Net carbs 14.99g 85.45g N/A
Sugar 7.78g 10.35g N/A
Vitamin E 0.15mg 0.08mg 0%
Monounsaturated fat 0.035g 0.204g 0%
Tryptophan 0.066mg 0%
Threonine 0.241mg 0%
Isoleucine 0.26mg 0%
Leucine 0.767mg 0%
Lysine 0.113mg 0%
Methionine 0.13mg 0%
Phenylalanine 0.365mg 0%
Valine 0.344mg 0%
Histidine 0.162mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Cereal
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more WaterWater +1820.6%
Contains more ProteinProtein +26.3%
Contains more FatsFats +170%
Contains more CarbsCarbs +323.9%
Contains more OtherOther +30.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Cereal
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains less Sat. FatSaturated fat -60.4%
Contains more Mono. FatMonounsaturated fat +482.9%
Contains more Poly. FatPolyunsaturated fat +105.8%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.