Navy beans vs. Cereal — In-Depth Nutrition Comparison
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What are the main differences between navy beans and cereal?
- Navy beans are richer in fiber, while cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, zinc, and vitamin C.
- Cereal's daily need coverage for vitamin B1 is 504% higher.
- Cereal has 8 times less fiber than navy beans. Navy beans have 10.5g of fiber, while cereal has 1.4g.
- Cereal has a higher glycemic index (69) than navy beans (39).
We used Beans, navy, 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.
| Contains more MagnesiumMagnesium | +178.9% |
| Contains more CalciumCalcium | +590% |
| Contains more PotassiumPotassium | +270.5% |
| Contains more CopperCopper | +53.3% |
| Contains more PhosphorusPhosphorus | +87% |
| Contains less SodiumSodium | -100% |
| Contains more IronIron | +1343.2% |
| Contains more ZincZinc | +637.9% |
| Contains more ManganeseManganese | +49.9% |
| Contains more SeleniumSelenium | +117.2% |
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.
| Contains more Vitamin B5Vitamin B5 | +17.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +4177.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +700% |
| Contains more Vitamin B1Vitamin B1 | +2553.2% |
| Contains more Vitamin B2Vitamin B2 | +5763.6% |
| Contains more Vitamin B3Vitamin B3 | +4463.9% |
| Contains more Vitamin B6Vitamin B6 | +4237.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.237mg | 6.288mg | 504% |
| Vitamin B6 | 0.138mg | 5.986mg | 450% |
| Iron | 2.36mg | 34.06mg | 396% |
| Vitamin B2 | 0.066mg | 3.87mg | 293% |
| Vitamin B3 | 0.649mg | 29.62mg | 181% |
| Vitamin A | 0µg | 814µg | 90% |
| Zinc | 1.03mg | 7.6mg | 60% |
| Vitamin C | 0.9mg | 38.5mg | 42% |
| Fiber | 10.5g | 1.4g | 36% |
| Sodium | 0mg | 795mg | 35% |
| Folate | 140µg | 35% | |
| Carbs | 26.05g | 86.85g | 20% |
| Calories | 140kcal | 378kcal | 12% |
| Manganese | 0.527mg | 0.79mg | 11% |
| Omega-3 (ALA) | 0.177g | 11% | |
| Phosphorus | 144mg | 77mg | 10% |
| Magnesium | 53mg | 19mg | 8% |
| Potassium | 389mg | 105mg | 8% |
| Copper | 0.21mg | 0.137mg | 8% |
| Choline | 44.7mg | 8% | |
| Calcium | 69mg | 10mg | 6% |
| Starch | 15.4g | 6% | |
| Selenium | 2.9µg | 6.3µg | 6% |
| Protein | 8.23g | 6.06g | 4% |
| Fats | 0.62g | 1.08g | 1% |
| Vitamin B5 | 0.266mg | 0.226mg | 1% |
| Vitamin K | 0.6µg | 0µg | 1% |
| Saturated fat | 0.098g | 0.26g | 1% |
| Polyunsaturated fat | 0.49g | 0.354g | 1% |
| Protein per 100 calories | 5.9g | 1.6g | N/A |
| Calories per 10 g protein | 170kcal | 624kcal | N/A |
| Weight per 100 calories | 71g | 26g | N/A |
| Net carbs | 15.55g | 85.45g | N/A |
| Sugar | 0.37g | 10.35g | N/A |
| Vitamin E | 0.01mg | 0.08mg | 0% |
| Monounsaturated fat | 0.142g | 0.204g | 0% |
| Tryptophan | 0.1mg | 0.066mg | 0% |
| Threonine | 0.289mg | 0.241mg | 0% |
| Isoleucine | 0.387mg | 0.26mg | 0% |
| Leucine | 0.7mg | 0.767mg | 0% |
| Lysine | 0.52mg | 0.113mg | 0% |
| Methionine | 0.111mg | 0.13mg | 0% |
| Phenylalanine | 0.471mg | 0.365mg | 0% |
| Valine | 0.504mg | 0.344mg | 0% |
| Histidine | 0.206mg | 0.162mg | 0% |
| Fructose | 0g | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.23 g
Fats:
0.62 g
Carbs:
26.05 g
Water:
63.81 g
Other:
1.29 g
Protein:
6.06 g
Fats:
1.08 g
Carbs:
86.85 g
Water:
3.78 g
Other:
2.23 g
| Contains more ProteinProtein | +35.8% |
| Contains more WaterWater | +1588.1% |
| Contains more FatsFats | +74.2% |
| Contains more CarbsCarbs | +233.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.098 g
Monounsaturated fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.49 g
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 | -62.3% |
| Contains more Poly. FatPolyunsaturated fat | +38.4% |
| Contains more Mono. FatMonounsaturated fat | +43.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
15.4 g
Sucrose:
0.37 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
9.74 g
Glucose:
0.27 g
Fructose:
0.26 g
Lactose:
0 g
Maltose:
0.09 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +2532.4% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
