Kidney beans vs. Cereal — In-Depth Nutrition Comparison

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What are the main differences between kidney beans and cereal?

Cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, zinc, vitamin C, and carbs than kidney beans.
Cereal's daily need coverage for vitamin B1 is 511% higher.
Kidney beans are lower in sodium.
Cereal has a higher glycemic index (69) than kidney beans (22).

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

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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.

Kidney beans

Cereal

Contains more MagnesiumMagnesium	+121.1%
Contains more CalciumCalcium	+250%
Contains more PotassiumPotassium	+285.7%
Contains more CopperCopper	+57.7%
Contains more PhosphorusPhosphorus	+79.2%
Contains less SodiumSodium	-99.9%

Contains more IronIron	+1434.2%
Contains more ZincZinc	+660%
Contains more ManganeseManganese	+83.7%
Contains more SeleniumSelenium	+472.7%

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.

Kidney beans

Cereal

Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%

Contains more Vitamin CVitamin C	+3108.3%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+166.7%
Contains more Vitamin B1Vitamin B1	+3830%
Contains more Vitamin B2Vitamin B2	+6572.4%
Contains more Vitamin B3Vitamin B3	+5024.6%
Contains more Vitamin B6Vitamin B6	+4888.3%

~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	0.16mg	6.288mg	511%
Vitamin B6	0.12mg	5.986mg	451%
Iron	2.22mg	34.06mg	398%
Vitamin B2	0.058mg	3.87mg	293%
Vitamin B3	0.578mg	29.62mg	182%
Vitamin A	0µg	814µg	90%
Zinc	1mg	7.6mg	60%
Vitamin C	1.2mg	38.5mg	41%
Sodium	1mg	795mg	35%
Folate	130µg		33%
Carbs	22.8g	86.85g	21%
Fiber	6.4g	1.4g	20%
Manganese	0.43mg	0.79mg	16%
Calories	127kcal	378kcal	13%
Potassium	405mg	105mg	9%
Copper	0.216mg	0.137mg	9%
Phosphorus	138mg	77mg	9%
Selenium	1.1µg	6.3µg	9%
Vitamin K	8.4µg	0µg	7%
Choline	30.5mg		6%
Protein	8.67g	6.06g	5%
Magnesium	42mg	19mg	5%
Calcium	35mg	10mg	3%
Fats	0.5g	1.08g	1%
Saturated fat	0.073g	0.26g	1%
Polyunsaturated fat	0.278g	0.354g	1%
Protein per 100 calories	6.8g	1.6g	N/A
Calories per 10 g protein	146kcal	624kcal	N/A
Weight per 100 calories	79g	26g	N/A
Net carbs	16.4g	85.45g	N/A
Sugar	0.32g	10.35g	N/A
Vitamin E	0.03mg	0.08mg	0%
Vitamin B5	0.22mg	0.226mg	0%
Monounsaturated fat	0.039g	0.204g	0%
Tryptophan	0.104mg	0.066mg	0%
Threonine	0.319mg	0.241mg	0%
Isoleucine	0.41mg	0.26mg	0%
Leucine	0.736mg	0.767mg	0%
Lysine	0.607mg	0.113mg	0%
Methionine	0.113mg	0.13mg	0%
Phenylalanine	0.511mg	0.365mg	0%
Valine	0.5mg	0.344mg	0%
Histidine	0.238mg	0.162mg	0%
Fructose		0.26g	0%