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Cereal vs. Beans — In-Depth Nutrition Comparison

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What are the differences between cereal and beans?

  • Cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C; however, beans are richer in fiber.
  • Cereal's daily need coverage for vitamin B1 is 512% more.
  • Beans contain 795 times less sodium than cereal. Cereal contains 795mg of sodium, while beans contain 1mg.
  • Beans have a lower glycemic index (33) than cereal (69).

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

Infographic

Cereal vs Beans 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.
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%
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%
Contains more IronIron +11644.8%
Contains more ZincZinc +442.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +40%
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%

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.
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%
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%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +4504.6%
Contains more Vitamin EVitamin E +87.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cereal Beans DV% diff.
Vitamin B1 6.288mg 0.15mg 512%
Vitamin B6 5.986mg 0.13mg 450%
Iron 34.06mg 0.29mg 422%
Vitamin B2 3.87mg 0.06mg 293%
Vitamin B3 29.62mg 0.43mg 182%
Vitamin A 814µg 5µg 90%
Zinc 7.6mg 1.4mg 56%
Vitamin C 38.5mg 3.1mg 39%
Sodium 795mg 1mg 35%
Manganese 0.79mg 34%
Carbs 86.85g 20.49g 22%
Fiber 1.4g 5.5g 16%
Calories 378kcal 105kcal 14%
Copper 0.137mg 0.206mg 8%
Potassium 105mg 296mg 6%
Folate 24µg 6%
Choline 30.8mg 6%
Vitamin B5 0.226mg 5%
Calcium 10mg 50mg 4%
Phosphorus 77mg 104mg 4%
Protein 6.06g 4.8g 3%
Magnesium 19mg 32mg 3%
Selenium 6.3µg 4.5µg 3%
Fats 1.08g 0.4g 1%
Vitamin K 0µg 0.8µg 1%
Saturated fat 0.26g 0.103g 1%
Polyunsaturated fat 0.354g 0.172g 1%
Protein per 100 calories 1.6g 4.6g N/A
Calories per 10 g protein 624kcal 219kcal N/A
Weight per 100 calories 26g 95g N/A
Net carbs 85.45g 14.99g N/A
Sugar 10.35g 7.78g N/A
Vitamin E 0.08mg 0.15mg 0%
Monounsaturated fat 0.204g 0.035g 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
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
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
Contains more ProteinProtein +26.3%
Contains more FatsFats +170%
Contains more CarbsCarbs +323.9%
Contains more OtherOther +30.4%
Contains more WaterWater +1820.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +482.9%
Contains more Poly. FatPolyunsaturated fat +105.8%
Contains less Sat. FatSaturated fat -60.4%

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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.